As many of you know, sugar season is my least favorite time of year. Unfortunately it seems to be the longest season we have with Halloween kicking it off and Easter closing it out 6 months later.

One of the biggest problems I have with candy is how hard it is to stop eating it. Americans, on average, consume a whopping 1/4 – 1/2 POUND of sugar A DAY. That is a serious addiction, and its killing people!

As well, sugar has been proven to suppress the immune system for 5 hours. Don’t believe me? Watch for the wave of colds and flus that fill the air a week after Halloween!

Check out these spooky facts on sugar…published online Monday in JAMA Internal Medicine:

• People who consumed more than 21% of daily calories from added sugar had double the risk of death from heart disease as those who consumed less than 10% of calories from added sugars.

• A person on a 2,000-calorie diet who consumes 21% of their daily calories from added sugar would be eating 420 calories from added sugar, which would be roughly three cans of regular soda a day.

• People who consumed between 17% to 21% of daily calories from added sugar had a 38% higher risk of death from heart disease than people who consumed less than 10% of calories from added sugars.

• People who consumed seven or more servings a week of sugar-sweetened beverages were at a 29% higher risk of death from heart disease than those who consumed one serving or less.

• The findings were consistent across age groups, sex, physical-activity levels, weights and dietary habits.


There are many websites and blogs dedicated to baking with (and eating) without white sugar. Date syrup, coconut crystals, mashed banana…there are many substitutes out there to chose from. G

Here are some smart tips to cut sugar intake from yours truly:

• Buy spooky rings and spooky rub on tattoos instead of candy to hand out. That way theres none hanging around the house.

• For kids: Freeze the good halloween candy and allow it as a treat for your kids when they earn it. Throw the rest in the compost/recycler where it belongs!

• Try some recipes to fool the family during the holidays. Nail them down and add them to the mix so there are sugar free options.

• Eat foods that prevent sugar cravings like fruits & veggies.

To your health, Coach M


Opt of healthy sources of sugar like fresh pressed juice and smoothies that lower cravings for the hard stuff!

HIIT Thursday

Equipment: Jumprope, mat, weights.

Part 1: Warm up with dynamic movement for at least 5 minutes

PART 2: ROM Perform only 1 round at 50 seconds of work/10 seconds rest

 Walking Lunge

Alternating sit down & stand

Alternating Glute Bridge Hip Ext

Wall Sit



400M Jog

Part 3: HIIT TABATA 20/10’s

Set 1:  20 Seconds Work/10 seconds Rest

Bent Rows

Triceps Press

Bent Flys

GB Chest Fly

Repeat 2X

Set 2: 20 Seconds Work/10 seconds Rest

Commando Push Ups

Over Head Squats with Jumprope


Pulsing Squats

Repeat 2X

Part 4:  Complete 3 rounds

24 Bicycles

6 Burpees

24 Hi Knees

6 V Crunch R

6 V Crunch L

24 Hi Plank Knee Tucks

Part 5: Hold these stretches for 30 seconds per side:

Thread the needle, Hurdlers stretch, Spinal Twist, Deltoid stretch, Chest stretch 

Gumsaba Fitness Class schedule Friday 10/30/15

5:30AM Sunrise Danville Womens Class – Coach Michelle & Coach Jentry – Spooktastic Friday!

5:30AM Sunrise Danville Mens class – Coach Joel – Obstacle Course + Sets

6AM Sunup Moraga Womens only Class – Coach Briana – Spooktastic Friday!

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Spooktastic Friday!

9:15 AM Rose Court Private Class – Coach Jentry – Spooktastic Friday!

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Spooktastic Friday!

11:00AM Cytosport Boot Camp – Coach Michelle (private class) – Spooktastic Friday!