Congrats to everyone on a job well done today – Deb G of Danville and Courtney M of Rudgear came away with garden veggies for finishing first. Thanks to everyone who dressed up – you ladies ROCK!
I love me some gluten free treats and here’s a real yum hum dinger!
Enjoy…
½ cup pumpkin puree (learn how to roast a pumpkin in 10 easy steps)
½ cup agave nectar
2 eggs or Energie Egg Replacer
1 cup blanched almond flour
¼ teaspoon celtic sea salt
½ teaspoon baking soda
¼ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon cloves
1. In a food processor, combine pumpkin, agave and eggs and pulse for 2 minutes
2. Pulse dry ingredients into wet for a full minute, until well combined
3. Pour batter into a greased 8×8 baking dish
4. Bake at 350° for 30-35 minutes
Gluten Free Pumpkin Bars
This 7 week challenge will carry you into the holidays in great physical and mental shape. Challenge yourself, win or loose to do something extraordinary and Go totally GUMSABA!
- Class Attendance: 350 possible (10 points each class)
- Completed Food and Drink Log: 200 points Based on completion and does not get scored.
- Completed Exercise Log: 200 points possible Possible 4 points per day for activities outside of boot camp like Trailblaze, Running, Hiking, Walking, Golfing, Tennis ect.
- 100% attendance: 100 points
- Goal Accomplishment: 150 points
Pick one thing you want to accomplish during this time and do it.
This goal can be personal, nutritional, spiritual – anything that takes you out of your comfort zone and gives you fresh perspective. Just one catch, be it selfless or selfish, it has to be a positive goal. The more you challenge yourself, the higher you will score. Possible/maximum 150 points will be given. (I will decide how many points will be allotted to your goals once you set them).
Goal ideas:
Volunteer at a Food Shelter 150 points
Adopt a pet 150 points Run a race 100 points
Take a healthy cooking class 100
Get a grocery tour at Whole Foods 50
Stretch for 10 minutes every day 50
Be sugar Free 25 points
Be Caffeine free 25
Be Gluten free 25
Be alcohol free 25
Be soda pop free 25
Be cookie free 25
Throw away the Halloween candy! 25
10 Take your kids on a hike 10 points
The woman who scores the highest will receive the grand prize:
THE GRAND PRIZE
- A FREE month of Gümsaba Boot Camp.
- 2 Free Passes to Trailblaze.
- An ALL NEW Gumsaba fashion tee shirt.
- $100 gift card to Sports Basement.
- A Gumsaba license plate frame.
- A brand new mat!
- A trigger Point ball and CD
Click here to sign up and make a commitment to bettering yourself this holiday season. Upon signing up you will receive an electronic food and exercise log to be turned in 12/17/10 and confirmation.
Pine Canyon Trail
For the next Gumsaba Trailblaze we’ll trek the Pine Canyon area and head through a corner of the East Bay regional park, up a single track trail… past a waterfall, and then through a lovely shady valley alongside a stream. Then we’ll come up again trough a rocky trail that hooks back onto the maintenance road while were joined by larks and scrambling ground squirrels as we head our way back down to the ranger station.
There’s plenty of parking; it takes about and hour running fairly steadily and at a slow pace with a walk or two up the really steep parts. It can be very muddy, so be prepared do get dirty and LOVE IT! (it will be much muddier than the photo below!)
ADDITIONAL TRAIL INFORMATION:
Trailhead:
Macedo Ranch Staging Area, at the end of Green Valley Road. Green Valley Road may be reached from Stone Valley Road (Alamo) or Diablo Road (Danville). Toilets, but no drinking water.
Trail Statistics:
The loop follows Wall Point Road to its junction with the Summit Trail, which is followed in turn up to the Barbecue Terrace Trail. This trail takes you to the Barbecue Terrace Road which descends into Pine Canyon and eventually joins Stage Road. At an aluminum gate on the left side of Stage Road, a connector trail will take you across Pine Ridge back to the Wall Point Road and the trailhead. The total climb is 1600 feet. The hike is not difficult, but roads get gummy in wet weather.
Description:
Rolling meadow lands, oak savannas, fine views of the main peak, hogbacks and sandstone fantasy, riparian habitat and great birding – this pleasant day hike has everything.
Directions:
From Stone Valley Road Turn LT onto Green Valley RD which dead ends into the staging area for the trail. Parking costs $6 to park in the staging area and parking is not allowed without a permit in the residential neighborhood, so carpooling or walking in is a good idea.
It’s our favorite day of the week here at Gümsaba… YAY MONDAY!
Every 7 days we get a fresh start; let’s celebrate with this awesome rainy day workout…
10 RT chameleon lunge (step 5 forward and 5 back with RT leg)
10 LT chameleon lunge (step 5 forward and 5 back with LT leg)
10 Break dance Push Ups
10 Cross Knee Crunch RT OVER LT
10 Cross Knee Crunch LT OVER RT
20 Tri – Press Leg Lifts
10 Snowboarders
20 Wide Arm Chest Lifts
Do 4 rounds for time, and of course focus on QUALITY OVER QUANTITY.
See you at CAMP – and if you dont know these exercises then get to Boot Camp and learn them!
Life is better with a neti pot!
Its become part of my daily cleansing routine. Although it takes some getting used to, this ancient cleansing technique is an excellent way to prevent colds and stave off other nasty viruses.
Deb McCrory unleashes her WOOT on the Ladies of Rudgear Boot Camp – a testament to her winning “Most Contagious Laugh” at the Gumsaba Kickoff.
My cheeks hurt after watching! WOOT WOOT DEB! The true wooting starts at 0:23 and pretty much lasts the rest of the time!
Happy Monday!!!
Today’s workout is 3 doublets which will each be repeated for 3 rounds.
Reach for a great time on the first of each SET, and then try and maintain that time.
Here we go…
SET 1:
• 10 Burpees
• 150 jumprope skips (in class we did one suicide, so if you can set that up that can sub for the rope skips.
SET 2:
• 20 dips or standing (tri press with weight for wrist issues)
Do 3 rounds of SET 2.
SET 3:
• 10 hop switch lunge (total 5 each leg) Keep weight in front heel, not toe.
• 20 Push press
Do 3 rounds of Set 3
Playlist on this rocking Monday includes: Jump – Van Halen, Girl You Want – Devo, Back in Black – ACDC, Hello Again – The Cars, One thing leads to another – the Fixx, Gimmie Shelter – Rolling Stones, Dead Mans Party – Oingo Boingo, Mysterious Ways – U2, Need You Tonight – INXS.
Keep on Rockin! 
Coach M
The October Trailblaze to Rock City was a smash hit – pun intended. Enjoy the photos and thanks to all of you for coming; looking forward to next time!
Who? Men and women over the age of 15 who currently exercise. (event limited to at 20 persons)
What? This months Trailblaze challenge
When? Sunday October 17th 2010 7-9:15am
Where? Starts at the Summit Trail at the Southern gate of Mt. Diablo.
How? Click here to sign up and see a map.
*Cost:
$10 for Gümsaba members and their friends and family.
$20 for non members.
Details: The trail is longer than the Ring Cat Trail and shorter than the Lafayette Reservoir at 3.5 miles. It is less intense than the Ring Cat Trail. We think everyone can jog the majority of it (both up and down) which will take us about 1 1/2-2hrs hours round trip. We will attempt to get all the way to Rock City, but may stop and turn around at a campground area near the top depending on how everyone is holding up!
Directions are as follows, please call 925-683-5630 if you have any trouble finding it.
- 680 exit El Cerro
- Take El Cerro east to Diablo Rd.
- Go past Diablo Country Club
- Turn L on Mt. Diablo Scenic Blvd. (stop sign)
- pass Athenian School
Turn L on South Gate Rd
Park along side of road – NOTE: Parking is somewhat tough. Cars must be parked before the gate about 100-150 yds before along a narrow residential street, so carpooling is ideal! . We will be there to guide you as to where to park.
See you THIS SUNDAY!
* all profits go to the Gümsaba Womens Safety Alliance.
