We received some really helpful responses from the survey. Many of you are enjoying the programming and gave us some great insights on what we can do to make the program better. There are a few points I would like to address so that you can get the most out of your resources.
If you want help with your nutrition we have a nutrition partner and resources on the gumsaba website. Gumsaba promotes clean, nutrient dense, whole foods. Nutrition information is also posted on the blog regularly, so make sure you check it!
Goal setting is something that we highly recommend, but it is going to be a stretch for our coaches to memorize and keep you all accountable. This is where a personal trainer would come in handy. And, if you need a PT let us know, all of our coaches do PT in their off Gumsaba time.
If you have a goal that you want to reach, here are some suggestions to keep you accountable without hiring a PT:
1) Post your goal and your progress on the Gumsaba FB page and Coach Michelle will support you and keep you accountable there.
2) Email coach Michelle with your goal each week until it is accomplished. michelle@gumsaba.com
3) Write your goal on a card with the date and post it on your refrigerator. Text a photo of your goal to 925-683-5630 with your name and the date you plan to accomplish it. Then on the accomplishment date text accomplished!
We really appreciate your helpful suggestions. Keep them coming!
Gumsaba Fitness Class schedule Monday 9/15/14
5:30AM Womens only Sunrise class – Coach Briana – VLIIT 2 SHIIT!
5:30AM Sunrise Danville Mens only class – Coach Joel – VLIIT 2 SHIIT!
6AM Sunup Moraga Womens only Class – Coach Michelle – TRX Suspension Classic!
8:15AM Sunrise Moraga Womens only Class – CoachMichelle– TRX Suspension Classic!
9AM Sunshine Walnut Creek Womens only class – Coach Briana – VLIIT 2 SHIIT!
11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) VLIIT 2 SHIIT!
12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) VLIIT 2 SHIIT!
Gumsaba Outdoor Fitness Class schedule Tuesday 9/16/14:
5:30AM Sunrise Danville Womens only class – Coach Michelle – Partner Strength Circuit
5:30AM Sunrise Danville Mens only class – Coach Joel – Strength Circuit
6AM Sunup Walnut Creek Co-Ed class – Coach Jentry – Cardio Till you drop!
9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Strength Circuit
Workout of the Week!
Power 600!
Warm up for 5 minutes!
Part 1: Strong 30’s
Set 1:
10 Walking Lunges With Weight
10 Thrusters
10 Single Leg Row 5R/5L
10 Stiff Leg Dead lifts
3 rounds
Set 2:
10 Alternating Split Raises
10 Tricep Kickbacks
10 Push Ups
10 GB Flys
2 rounds
Set 3:
10 Squats with weight on shoulders
10 Cardio Burpees
10 Alternating step up with weights
10 Dips
3 Rounds
Set 4
10 Side Plank Switches
10 Knees To Elbows
10 Glute Brige Hip extension
10 Jack knife sit ups 5R/5L
3 rounds
Part 2: Surprise – Repeat 10 each of all exercises with no runs:
10 Walking Lunges With Weight
10 Thrusters
10 Single Leg Row 5R/5L
10 Stiff Leg Dead lifts
10 Alternating Split Raises
10 Tricep Kickbacks
10 Push Ups
10 GB Flys
10 Squats with weight on shoulders
10 Cardio Burpees
10 Alternating step up with weights
10 Dips
10 Side Plank Switches
10 Knees To Elbows
10 Glute Brige Hip extension
10 Jack knife sit ups 5R/5L
Run 1 mile.
Stretch for at least 5 mins!