GUMSABA!

Don't forget to hydrate! 1/2 your body weight in ounces is a good target, so if you weigh 150, 75oz a day is the goal! #fitnessmotivation #healthyliving

Every sunrise is an opportunity for new beginnings. How are you planning to make your world a little better today? #fitnessmotivation #motivation #sunrise #fitfam #bootcamp #walnutcreekca #danvilleca

The 3rd Gumsaba Social Distance Relay is DONE! Awesome job everyone!!! We raised $300 for Save Mount Diablo while we were at it. I am so grateful for the Gumsaba Community.

The 3rd Gumsaba Virtual Relay is this saturday in support of Save Mount Diablo ! sign up and join in the fun! gumsaba.com/relay

This month Im making videos of quick workouts that only use one piece of equipment. Subscribe to the gumsaba you tube page to get after them! https://www.youtube.com/channel/UCafe2sBmoQKdFePAJZDbc8w

As we sail into the new year with sincere hope, let us remember that the greatest wealth is our mental, physical and spiritual health. Life is a series of challenges that offer us the opportunity to grow. The moment we are in, right now, is the most important one of all. Keep coming back to it. When challenges present, as they inevitably will, go back to your roots. Turn and return to your breath. This is a meditation practice I use to restore, reset and heal. It has come i...n handy throughout my adult years, - i used it in 2020 quite a bit. Find a restful seated position on the floor where your hips can be higher than your knees. Cross legged is preferred but a supported spine is good for those with mobility restrictions. Set a timer with a gentle alert tone for 5 minutes. First, sit with your breath. Follow the inhalation and exhalation, just give yourself a moment to arrive. Then, on gentle inhales, repeat a word (or more), that describes the negative feeling or feelings you encounter most. Anger, hate, fear, violence, isolation, judgement... let these words repeat in your mind as you inhale. Visualize them. On your exhale, allow the positive emotions to flow. joy, love, courage, eternity, togetherness, peace. Continue breathing, build on the breath by slowing the breath daow and expanding on the emotional description. Ride the breath and expand the emotions, good, bad, indifferent. Allow yourself to let go of everything but this moment. . . . . . Happy New Year. May this next chapter make us stronger and more compassionate. XO Coach M

Game night, Christmas Cardio Workout, give food, montana moments... the December New is here! https://mailchi.mp/80e9ab0a7e17/7lojkcymya-2542918

https://gumsaba.com/2021-new-year-reset-prep-time/

Nice little mention of our boot camp in Diablo Magazine! https://www.diablomag.com//article_2418960a-4186-11eb-923c

Taken on some unhealthy habits in 2020 that you want to get rid of? Join me and sign up for the 2021 Gumsaba New Year Reset! https://gumsaba.com/events/2021-new-year-reset/