We’ve been having a great time on our trip; as you can see Rose has been working hard the entire time!
Cyto Sport was kind enough to pay for our weekend away; I feel so fortunate to work with them – they are an amazing company!!!
Can’t wait until my Salt Sea Scrub Massage tomorrow – thank you Sunrise Boot campers for the special treat, so thoughtful.
Enjoy the photos, we are headed to the beach now so I’ll post those next…
I ended my cleanse yesterday and I feel great… and confused! How do i go back to normal when abnormal is so welcoming?! Really though, I am so happy I DID IT!
I plan to stick with several parts of the plan because I feel so good and my energy is stable. I will live in week one, and when I have a weekend away, I will do a mini cleanse to come clean again. (Yes, I’ll be doing that this coming Monday!) Before you see my numbers, I must say that though they are great, they are not the best part of the cleanse. My new state of mind, clarity, clear skin, calmness, and emotional stability have been the real benefits that I will continue to live clean for!
These are my before and after pics. My numbers are the same as last week within a few percent. These were my final totals:
Weight lost: 3.2 lbs (and as Julie D pointed out, clearly I lost some of that in my breasts, but my fibrocystic breast disease significantly has decreased so that is fine by me!)
Fat Mass Lost: 3.2 lbs
Fat Free Mass Gained: 1.8 lbs
Body Water % gained: 1.57 lbs
Fat Percentage decrease: 2.2%
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- photo taken 7/28
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- Photo taken 7/28
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- photo taken 7/28
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- photo taken 6/30
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- photo taken 6/30
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- photo taken 6/30
I also did a few leisure activities that I “never have time for”, and loved it. Chad helped with the puzzle on the right, and I read a great book called “A Dog’s Purpose” by W. Bruce Cameron.
If you are interested in doing the cleanse let me know – I am happy to coach you through it because it isn’t easy. Nothing really worth having is easy though!
Looking forward to camp tomorrow,
Coach M
We’ve been killing it on Tuesday and Friday this summer. Loving these kick butt pics from Friday 7/22 – see you bright and early!
“Most of the shadows of this life are caused by our standing in our own sunshine”.
Ralph Waldo Emerson
I was one of those people who said “I could never do it”, and here I am on day 22 of the Cambiati Wellness cleanse, and I’m doing alright. Miracles can happen.
The reason I did the cleanse was to even out my energy and come up with a plan to stop coping with my emotions with wine and junk food. Vegan junk food, you say? YES. Read the ingredients to Boca Vegan “chickn’ nuggets and I rest my case. Over all, I just want to be a better leader so that I can take you all on a road to success. I didn’t try to lose weight, but it is inevitable without the wine and snacking. Im actually taking in more food than I was before, just different and more nutritious.
With all that I have going on emotionally right now, I expected this cleanse would bring out toxins from my body and toxic emotions too; boy was I right. Last night all of my emotions about my mom’s death and about my life, came flooding like a river. For far too long I have been afraid to even think about how I am feeling. It felt so cleansing to bawl my eyes out and let go. Without the need to worry about my mom, my focus has shifted on to me; now I have to think about MY problems!? This is a new ballgame – a new league, unexplored territory. Chad was a wonderful listener while I, through a nose full of snot and eyes pouring tears, tore through my baggage like a TSA security agent on crack. He told me that, in spite of any preconceived notions I may have, he loves me and all that baggage I carry. It was a long night, there were many knives and matches long lost in my baggage, but no bombs after all! Today, I am all the more thankful and empathetic to all people. I feel closer to myself that ever before, and hey, I’m not so bad after all!
I’m proud to say that my numbers from the cleanse are great – but more importantly, I feel a clarity of mind and spirit that I was no where near only 23 days ago.
MICHELLE’S NUMBERS
day 1 and day 22 (end of week 3):
Day 1 weight: 129.01
Day 22 weight: 125.01
Day 1 fat mass: 20.01 lbs
Day 22 fat mass: 15.41 lbs
Day 1 fat free mass: 109.01 lbs
Day 22 fat free mass: 109.61 lbs
Day 1 Body Water %: 61.87%
Day 22 Body Water %: 64.17%
Day 1 Body fat %: 15.5%
Day 22 Body fat %: 12.3%
I’ll post my after photos next Wed, on day 28. If you want info on the cleanse email me michelle@gumsaba.com and I will forward it to you. If you have ever struggled with your weight, or food patterns, energy, are an emotional eater, drinker, this can help you. Heck, even I could do it, and honestly, I never thought I could. They make it really manageable, and I am happy to be your coach so you are set up, as much as possible, for success yourself. Coach M
Our newlywed Sunshine camper Jane – enjoy her wedding photos and story. Can you say GORGEOUS!? Congrats Jane, you are one beautiful bride and your husbee is one LUCKY GUY! XO Coach M
Jane’s Story…
I joined Gumsaba last winter to get in shape for my April wedding. My fitness goal was simple: to firm up. I had not exercised on a regular basis in a couple of years, so I was a little apprehensive to begin. To my amazement, I immediately began to enjoy the burn in my legs, stomach and arms. I started eating healthier (and I’m a girl who loves her sweets). Within a few weeks, I noticed my legs were firmer, my arms started to get definition and my stomach was stronger. But it wasn’t just my body, my mind was clearer. The work outs helped me cope with wedding stress. Setbacks seemed surmountable. During jogs, I would prioritize what I had to do for the wedding that day.
I could not have met my goal without Coach Michelle! She is fantastic! She is encouraging and caring. Plus, she changes the work outs daily so it’s always fresh. The classes are made up of a really good group of women who care about each other and push each other.
I had no idea how much I would enjoy boot camp and exercise when I started. Michelle makes it fun and helps us to challenge ourselves. When I was on my honeymoon safari in Africa, there was no exercise but sumptuous buffets: breakfast, lunch and dinner! I missed my work outs and couldn’t wait to get back to Gumsaba! I would encourage all brides to sign up for boot camp. It is the best wedding present you can give yourself.
This one is a DOOZY! Happy Sweating!
The Sunrise class doing navy seal ups!
MIGHTY MONDAY
SET 1:
20 Push Press
Repeat 3X
Run 400M
SET 2:
10 Burpees
Repeat 2X
Run 800M
SET 3:
10 V Crunch RT
10 V Crunch LT
10 Jackrabbits (if you dont know this do 30 bobbing squats with weights)
Repeat 3X
Run 400M
SET 4:
20 Rows
20 Flys
20 Wall Sit Bicep Curls
Repeat 2X
Run 800M
SET 5:
20 Mermaid RT
20 Mermaid LT
Repeat 3X
RUN 400M
We’ve been mixing it up at sunrise camp, heading over to MV for some cardio training. Good times, and great job today ladies. HAPPY WEEKEND!
I’ve been trying lots of great new cleanse friendly recipes, did this one tonight!
Vegan Portobello “Pizzas”. : )
Ingredients: (all organic if whenever possible!)
2 Portobello Mushrooms with the gills scraped out
1 garlic clove
1/2 fresh tomato, chopped
1/4 yellow onion, chopped
1/4 cup chopped mixed peppers (i used red bells, chilis and poblanos, but any will work)
1/2 thinly sliced zuchinni
2 green olives
sprinkling of daiya vegan cheese
fresh basil
1/2t fennel seeds
1/2t thyme
Preheat the oven to 400 degrees
Chop up the tomatoes, onions, peppers and mix them together with the thyme and fennel seeds. Fill the mushrooms Gut the gills of the mushrooms and fill them with the tomato/onion/pepper mixture.
Put the sliced zuchinni medallions on like you would pepperoni. slice the olives and dispurse them evenly.
sprinkle a little bit of daiya on top. Put it in the oven for 20 minutes on a pyrex, they get juicy and you don’t want it all over your oven!
Remove them from the oven and garnish with basil, let them cool for a couple minutes. Enjoy!
Trying to post more DIY’s since some of you campers are on vacation and need to keep working out!
you will need a timer and a sturdy place to do step ups/box jumps and dips.
Do as many rounds of the following exercises as you can in 30 minutes:
30 minute AMRAP:
20 Push Ups (Sub with elevated push ups or high plank leg lifts if you cant do push ups)
20 1 leg deep squat 10R/10L (sub with demi squat or prisoner squat if you can’t do 1 legs or dont know how!)
20 Dips
20 Box Jumps or step ups
20 Mountain Climbers (Sub with bicycle sit ups if you cant do mtn climbers)
Run approximately 200 meters (.13 on the treadmill)
Last week we had SUN at 5:30... Hope it comes back this week!!!
Many of you have heard me talk about the awesome Boot Camp I teach at CytoSport in Benicia. I took video and some photos to show off our new Gym!
CytoSport is the creation of the Pickett family. I had the privilege of growing up with the Picketts because Nikki, their youngest, was my bestie! I got this awesome gig because Nikki wanted to come to boot camp, but her busy career and family life could not allow her to make it out, so she brought me to them. I feel SO FORTUNATE to work for the Pickett family and with the Cyto Team, they are a wonderful company and the office/warehouse has a great can do vibe. Its a real pleasure to be there 3 days a week.
Thank you Nikki for this great opportunity, to the Pickett family for creating such a great brand, and to the employees for kicking butt at Boot Camp and taking it to a new level every time we meet!
