Get down to brass tacks…get into the nitty gritty! It’s easy to become complacent with any workout routine once you “get it”. You get used to the movement and soon your mind is wandering off thinking about the crazy day that lies ahead, or something that happened yesterday that you are still grappling with. These distracting thoughts will always arise. Make it a habit to refocus on the nitty gritty details of the movement you are performing and challenge yourself to make positive mental and physical gains. No matter what movement we are performing, we can always tweak the details to make ourselves move better and enhance capability.

On the other side of the coin, moving mindlessly will have an effect on your brain…if you don’t use it, you lose it!  Motor neurons are what connect our brain to our musculoskeletal system, sending directions and giving feedback. When we think about what we are doing and adapt our movements, we are sending repeated feedback back and forth, making a stronger connection, deepening motor grooves. When we are distracted we are not strengthening the connection, and over time it will start to weaken and eventually disappear.

Train your brain to redirect when you get distracted – focus to the nitty gritty of the moment, get obsessed with refocusing and soon it will be your habit. You will accomplish more than you ever thought capable and you will fight memory loss by growing your brain/body connection.

trx MondayTRX Training calls for tons of focus because it challenges stability by creating instability, which can be dangerous if its not done thoughtfully!

Gumsaba Outdoor Fitness Class schedule Tuesday 6/30/15:

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

5:30AM Sunrise Danville Mens only class – Coach Joel – Strong Man Tuesday

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Met Con Partner

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Met Con

11:00AM Cytosport Strength Training & Power – Coach Briana (private class)

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


Nitty Gritty DIY

Part 1: Warm up well with dynamic movement

Part 2: Full Rom Set – Perform 2 rounds then jog 200M*

10 Alternating Side lunges

8 GB Flys

6 Push Ups

4 Long Jumps

2 Get ups


200 M Jog*


Part 3: Metcon 21/15/9


Sumo Hi Pull

V Ups


Part 4: Run 1 mile for time


Part 5: Cool Down Jog & Piriformis roll and pigeon or thread the needle.