Self care. It’s a term that is easily misconstrued as self-indulgence of some sort, like a spa day or “treating yo’ self” to a new outfit. I guess it can be those things, but when we really hone in on the essence of self care, we are referring to something that we often miss: It’s that connection to our truest self, the devotion to mindfully crafting a life that prioritizes those things that nurture us and push us to be better. Self care is knowing you are worthy of a healthy body, because it’s your only body. It’s the intentional act of taking time to tend to your body through a sweat-filled run, bootcamp class, yoga practice, meditation, long walk, or hike through the open space. Self care is not self-indulgence and it’s far from selfish. It’s a way of prioritizing your overall wellbeing in order to tend to your fundamental needs. It’s a way of creating space for yourself, so that you are more available to support others without feeling over-extended.

The next time you are debating whether or not to workout (or devote time just for you), remember why you’re doing it and how you’ll feel when you’re done. Because exercise and self care go beyond the mat and the weights, and into the rest of our lives. Cheers!

Gumsaba DIY – HIIT IT
Part 1: Warm Up with a full body roll and 5 minutes of rhythmic cardio (run, bike, walk…etc)
Part 2: Activate
Set 1: Band on thighs if possible!  1X
10 Side step
10Y Side Shuffle
10 Squats
10Y Carioca
10 Banded Switch Stance
10 Alternating Lateral Leg Drops
10 Supermans
10 Fire Hydrants R/12L
Part 3: Set timer for 45 seconds work/15 seconds rest and switch
Set 1: 45/15 Repeat 2X
Reverse Lunge + Press
Sumo Hi Pull
4 Diamond Push Ups + 8 Mountain Climbers (repeat over and over until end of round)
Glute Bridge Pullover
Reverse Crunch
Zombie Sit ups
Alternating Split Fly
Glute Bridge Hold and Fly
Slow Bicycles
Low Plank
Jumping Jacks
Prisoner Squats
Part 4: CHIP IT  – Cardio Blaster 
50 Hi Knees
10 Burpees
10 Sprinter Start R
10 Sprinter Start L
40 Hi Knees
8 Burpees
8 Sprinter Start R
8 Sprinter Start L
30 Hi Knees
6 Burpees
6 Sprinter Start R
6 Sprinter Start L
20 Hi Knees
4 Burpees
4 Sprinter Start R
4 Sprinter Start L
10 Hi Knees
2 Burpees
2 Sprinter Start R
2 Sprinter Start L
Part 5: Cool Down Jog & Stretch: 
Hamstring – Half Split R and L
Pigeon Pose R and L
Prone Chest Stretch R and L
Crescent Moon Stretch R and L
Thrive on,
Coach Jentry