If you were at some of the classes last week we talked about the power of smiling. Rather than going down the frown hole, smile when things get rough! There are some impressive statistics that smiling beholds, including extended longevity, cortisol suppression and chances of success in life. So, next time you are putting down those last few reps, or feeling a frown come on…SMILE. Just try it. This beautiful life is made better because you are here to enjoy it with the rest of us. Spread peace. Spread love. Spread SMILES. Make your day and this world a better place for all!

Don’t believe me…check out this great TED TALK about the power of smiling and see (or smile!) for yourself!

Our ROC RACE TEAM rocking big smiles!


Gumsaba Fitness Class schedule Wednesday 8/27/14


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


6AM Sunup Moraga Womens only Class – Coach Briana – Strength & Cardio Endurance


8:15AM Sunrise Moraga Womens only Class – Coach Briana – Strength & Cardio Endurance


9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Cardio Core


11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Group Intervals


12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Group Strength


Tabata Sets

Warm up with dynamic movement and STRETCH!


Tabata 1: 20/10 8 rounds



Tabata 2: 20/10 6 rounds   alternate exercises

Stiff Leg DL

GB Hip Extension


Jog 200 M


Tabata 3: 20/10 8 rounds alternate exercises

Plank Up down vs Leg Scissors


Tabata 4: 20/10 6 rounds

Skaters vs Hi Knees


Jog 400M


Tabata 5: 20/10 8 rounds  alternate exercises

Knees to Elbows vs Mountain Climbers


Tabata 6: 20/10 6 rounds  alternate exercises

V Up vs Push Up


Jog 200M


Tabata 7: 20/10 6 rounds  alternate exercises

Sprinter Start  vs Sprinter Start L


Tabata 8: 20/10 8 rounds  alternate exercises

Low Plank vs Burpees


Jog 400M


Stretch for 10 minutes, hold each stretch for 30 seconds at least. Focus on legs, chest and spinal twists.