Who isn’t up for a good challenge!?  Lets dive in! By April Fools day you will see some wonderful changes to your mind, body and spirit. To sign up comment below or on Facebook with the word IN!

Week 1: For the remainder of the week, starting right now, focus on hydration. Commit to drinking  1/2 – 1 cup of water every hour you are awake. If you are awake 16 hours and drink one cup every hour you will have drank one gallon. Check out what a gallon of water a day for 30 days did for this lady! When you drink a lot of water it becomes more important to keep sodium and electrolyte levels in check. Click on the links for info on that.

Week 2: Continue Week 1’s challenge and add this…Exercise for one hour every day for the rest of this month. Please do not hit a hard workout every day if you are not ready for it. All you need to do is move for an hour a day. Mix up different means of exercises. Walking, jogging, biking, running, boot camp, yoga, weight lifting, hiking, mobility training and swimming are all acceptable. If you are injured, do movements that you can do and focus on mobility around the injured area. If you already workout a lot, focus more on mobility. The point is to make positive changes, not to injure yourself.

Week 3: Keep up the good work you did in Week 1 & 2!   Now, let’s go to sleep! Go to bed 10 – 20 minutes earlier than you are used to. Turning off the TV at night, at least a 1/2 hour before bed is a must. If the TV is in the bedroom, cover it with a cloth while you are sleeping. Put smart devices on airplane mode. That interference has no place in your restful sanctuary. Shutting off your wireless internet at night is also a good idea. These “unforeseen forces” are moving through us all the time and effect the quality of your sleep. Some studies show they do more damage than we’d like to think. This may all seem quite troublesome but it takes only 1 minute before bed!

Week 4: Keep up the changes you made this month! Now its time for the big one. LET GO. This week, challenge yourself to let go of one unhealthy habit. It can be any area of your life that needs a release. From anger to unhealthy food, from refined sugar to a toxic relationship, challenge yourself to move on to a better habit. For many of us, this challenge will be the most difficult. Take it one step, one moment at a time. When anger stirs, have a funny or loving thought ready and shift your focus to it. Nourish yourself with good food and have food prepared ahead of time so you don’t waste your time (or your health) on junk food. At first it will feel impossible. Remind yourself that one thought, one simple idea, can and has changed the world. Just by taking one turn, we can end up in an entirely different place; a place that may be the beautiful space we have ever seen. We just have to take that turn.

Keep me posted on your progress. The prize will be the process of self discovery and health, a prize that is truly priceless. I promise that every effort you put in will be worth it.

We are all in this thing called life together. Encourage the best in yourself and you will bring out the best in others. Here’s to a good healthy challenge!

🙂 Coach Michelle

Gumsaba Fitness Class schedule Wednesday 3/4/15

5:30AM Womens only Sunrise class – Coach Karen – Core Fire + Cardio

6AM Sunup Moraga Womens only Class – Coach Briana – Sweaty Betty Rounds

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Sweaty Betty Rounds

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Core Fire + Hills

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Mash Up

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Mash Up Plus