Ahhh YES! Another wonderful fall week has begun and its going to be absolutely fantastic, because we will make it so. With every day we build joy and peace or we don’t. We can only try to make this world a better place with our thoughts and actions. Treat each moment as a precious opportunity to grow and when you look back you will witness the glory of a mindful LIFE!

When the full moon arises I have a habit of writing my intentions and setting them in the moonlight. Yeah, its corny, but I don’t care! It seals the deal on my intentions by reinforcing the positive wonderful things I hope to complete. This last super moon I vowed to start every day with gratitude and finish every day with a thought of thanks and promised to judge less and do more. These are promises I am making to myself to continue to move toward a higher self, toward the best me I can be. That is all we ever need to do. Be the best at being us. Simplify then amplify!

Enjoy this DIY for your MONDAY and don’t forget to foam rollClick here for some fun facts on foam rolling.


Cheers y’all! :) Coach M

Rep it out DIY

Part 1: Warm Up well for 5 minutes with dynamic movement.

Part 2: FULL ROM

10 Backwards walking Lunge

10 Hi Plank Knee Tucks

10 Glute Bridge Hip Extensions + Fly

10 Bent Rows

30 Jumprope Skips

Part 3: Sets

Set 1: Perform 3 Rounds

6 Push Ups

12 Walking Lunges with Curl

12 Renegade Rows

12 Skaters

Set 2: Perform 3 Rounds

6 Burpees

12 Front Squats

12 Push Press

12 Mountain Climber Pairs

Set 3: Perform 3 Rounds

6 Get ups

12 Sumo Deadlifts

12 Wall Sit Hammer Curls

12 Hi Knee Pairs

Part 4: Ab Tabatas

Set 1: Perform 20 seconds work/10 rest

Long arm Crunch

Reverse Crunch

Flutter Kicks

Glute Bridge Pulses


Set 2: Perform 20 seconds work/10 rest

Right Side Low Plank Crunch

Left Side Low Plank Crunch

Jack Knife Sit Up R

Jack Knife Sit Up L


Part 5: Stretching with Jumpropes

Gumsaba Outdoor Fitness Class schedule Tuesday 10/6/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Partner Blast

5:30AM Sunrise Danville Mens class – Coach Joel – TRX Partner Blast

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

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Partner Blast

11:00AM Cytosport Powert Training – Coach Briana (private class)

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