Exercise is addicting, after all, its fun! It makes us feel energized, healthy, strong and it keeps us sane. Having said that, it is critical to balance any exercise routine with rest and recovery to maintain and increase fitness.

Depending on fitness level and intensity, 90 minutes of exercise 5-6 days per week is safe. The more you exercise, the more important it becomes to mix your routine up and take rest. One to two rest days per week are recommended depending again upon the intensity and duration of your training.  In training for any event, whether it be a wedding or a marathon, its easy to lose sight of the long term goal of whole health and fixate on the short term goal. Play it SMART. Sacrifice some time every day to focus on mobility and stretching before your aches and pains force you to. Prepare your body for every workout with a full body warm up, and always make time for stretching afterwards. Respect your body and you will be able to expect more from it!

Happy Training, Coach Michelle

Watch for the physical signs of overtraining:

• decreased performance


• prolonged recovery

• elevated resting blood pressure or heart rate

• headaches

• loss of appetite

• gastrointestinal disturbances

• increased injury

• disturbed sleep.

Emotional signs of overtraining can include:

• depression

• apathy

• difficulty concentrating

• emotional sensitivity

• reduced self esteem

Gumsaba Fitness Class schedule Wednesday 10/7/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Shore up CORE

6AM Sunup Moraga Womens only Class – Coach Briana – Pull Your Weight

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Pull Your Weight

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Shore up CORE

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

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Strengthen then Stretch

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