We have created a website in memorial of my Mom. Rest in Peace, Carol Brown 1953- 2011.
Thank you for all of your support during this difficult time.
Get warm and stretch a bit before tackling this Humpday DIY! Check out the video instruction at the links provided, when you are finished with this bad boy you can do the humpty dance and celebrate. Tutorial for that is provided by Digital Underground.
Part 1: 15 minutes
Set your interval timer for 30 rounds of 30 seconds - 10 seconds rest or low interval, 20 seconds work or high interval.
Walking Lunge (weight optional)
Repeat 3 rounds
Part : 4 minutes
Set your timer for 8 rounds, of 30 seconds - 10 seconds rest or low interval, 20 seconds work or high interval.
Skip rope with high knees for high interval. at low interval do basic skip. Video shows a mixture of both.
Part 3: 3 minutes
set your timer for 6 rounds of 30 seconds - 10 seconds rest or low interval, 20 seconds work or high interval.
V crunch Right (left side shown)
repeat 3 times
This is why we call it Gumsaba Sunrise boot camp – BEAUTIFUL!
Growing our own food has been one of the most gratifying, unifying and wonderful things we have ever done together. We use organic ingredients as much as possible if we don’t grow them ourselves. Enjoy our recipe for latest salad creation “Tasty Greens”.
Tasty Greens Salad Recipe – Serves 2 full meal or 4 as a starter salad.
1 head homegrown or butter lettuce chopped
10 shelled fava beans – we use ours young, so 6 would be enough if they are full grown
1/2 carrot sliced thin
1 celery stalk cut lengthwise in half and chopped
1 radish sliced thin
2 green onions chopped, keep the feet!
8 mint leaves chopped fine
1 T pine nuts
1 T capers drained
Dressing: give and take on amounts according to taste – we dont like much dressing since the veggie taste is plenty.
1 T fresh squeezed lemon juice
1 1/2 t toasted sesame oil
1 1/2 t maple syrup
1 1/2 t German or Dijon mustard
coconut oil spray (you can use any spray oil)
Fresh ground pepper
Wash/prep the veggies and toss them in a salad bowl. Dry the lettuce in a salad spinner and chop it to bite size – toss it with the veggies. Make the dressing.
Heat a cast iron pan on med high. Spray a shot of coconut oil on it and heat for 1 min. toss in pine nuts and stir occasionally for 2-3 minutes or until golden brown. Toss capers in, toast for another 1-2 mins stirring often.
Stir the dressing one more time before you pour it over the veggies and greens, then toss it well.
Sprinkle the toasty mix of capers and pine nuts on top of each plate so everyone gets their fair share of goody bits.
Grind fresh pepper on top to taste.
Full of seasonal nutrients, you can feel THIS food doing a body GOOD!
Lets hear it for Friday! I’d also like to wish a very happy Saturday to Deb B whose birthday is Saturday May 21. If you ask me, I think SHE IS THE RAPTURE that everyone is talking about.
Enjoy the photos from class today. Much Love and Respect, Coach M
We will be having a sale on the new Gumsaba Gear this Thursday after the Sunshine Class at Rudgear park from 9-930.
Come check out all the new spring goods, supplies are seriously limited, we will post the remainder of the goods on the website by the weekend.
click here to see more styles.
What a wonderful experience!Don’t think we could have had a better time. Laurie, Courtney, Marianne, Susan, Taffeta congrats on your finish. Though I didn’t know it was possible, I love you all even more! PS sorry for the lack of nudy pics, I just couldn’t point and shoot at all that happy junk! Thanks for a totally GUMSABA! experience!
Enjoy these photos of the spring weather we had yesterday; sure hope it comes back for bay to breakers this weekend!
A recipe Chad and I have perfected over the years, the vegan breakfast sandwich! I don’t eat this every morning, about 2 times a week and after a hard workout. on other days i eat millet flakes and soy yogurt or just fruit.
Makes 2 sandwiches
You will need:
lightly spray a cast iron pan with the coconut oil and cook 3 slices fakin bacon according to package wile you prep the rest.
toast the muffins
slice the scheeze paper thin, and put aside 2 slices for each muffin.
Spread 1/6 – 1/4 of avocado depending on size, on one side of each muffin, and 1 t of veganaise on the other.
cut each piece of the bacon in 1/2 so there are 6 3″ pieces. Put them across the avo and place the scheese on top.
Garnish with garden lettuce.