Rising to the challenge is something you can train for every day in most all you do. I challenge you to apply one or more of the suggestions below to your workouts for the rest of September and see what kind of gains you can make before the month is out.

One great way to up your fitness is to up your weights. I suggest a mild progression of 2-4 pounds TOTAL. This means going from 5LB free weights to 6 or  7LBS. This adds up quickly when you start to push them and pull them multiple times. Progressing your weights too fast can leave you injured and frustrated. Realize that the investment in slightly heavier weights is worth it when you consider the cost of injury.

Another great way to challenge your system is by closing your eyes when you move. Now, I would not suggest this while running, doing box jumps or step ups, but I do suggest this while doing isolated work, weighted drills and movements like sitting down and standing up. Closing your eyes forces you to call upon your vestibular system, which allows you to understand your body in space without the luxury of sight. As we age, our eyesight becomes less sharp. Practice using your vestibular system now before you have to, and you will be at less risk of falls and sight related injuries as you age.

The last, and most important way to improve is to focus on what you are actually doing. Having full on conversations in class is way too distracting for everyone, and it will not help you make gains. If a talkative person is trying to converse with you at class, politely tell them that you are following Coach Michelle’s advice to improve at every class. As in all things, the more we allow ourselves to be distracted, the more our minds will attune to distractions and tune out of our bodies. We lose what we don’t use, and the ability to focus is not something that you want to be without. Appreciate every opportunity to connect your mind, body and spirit. Save the full on conversation for times outside of class and you will find that it is entirely worth the wait.

Happy Training,

Coach Michelle


Gumsaba Fitness Class schedule Wednesday 9/23/15

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

6AM Sunup Moraga Womens only Class – Coach Briana – Met Con Wednesday

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Met Con Wednesday

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

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

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Met Con

2PM Cytosport Gentle Yoga – Coach Michelle D. (private class)