Mobility 20 minutes

  • Lacrosse ball, softball, wiffle ball
  • Banded legs: use a towel or strap
  • Roll out if you have a roller or large diameter PVC pipe


EMOM 22 Minutes (odd/even)

20 Straight Leg Sit Ups, Weighted (pick something to use as a weight such as a back pack with books in it)

10 Rows

See workout description video for home modifications.

FREE Online Wellness Challenge – Join today!

The Wellness Challenge has the following basic elements:
Sleep is more important than working out. Get one point for sleeping 7+ hours each night. No amount of working out can undo the negative effects of a poor night’s sleep.
Nutrition Prescription:Eat Real Food
Get one point for eating real food. Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.
Do Not Eat Too Much
Get one point for eating not too much. Not too much means 3-4 meals a day, no seconds, and no snacking.
Eat Mostly Plants (sorry Coach Cliff)
Get one point for eating mostly plants. Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. 
Social Food Journal
Get one point each day for sharing with the group pictures of your food. You can share one meal or all meals it is up to you. The Social Food Journal is to help keep us all connected. Share what meals you can put together with what you can find in the stores. We know it’s challenging right now, but let’s have some fun with it!
Get one point for completing our daily workout Monday through Saturday.Get one point on Sundays for dedicating time to exercise at least 20 minutes. It doesn’t matter what type, we are not picky. Go for a run, walk the dog, practice jumping rope, or do one of our bodyweight home workouts you can complete anywhere. 
Drink ounces of water equal to your bodyweight (in pounds) divided by 3. After only a few days, joints become less inflamed, calories are processed more efficiently, digestion improves, and essential life processes carry on as they should — leaving you feeling energetic and vital. Skin tone improves, and hair becomes less brittle. While there is some debate about how much water is enough, it is undeniable that most of us don’t drink as much as we should.
Get one point for for completing 10 minutes of mobility each day. Mobility includes stretching, yoga, self-massage, range-of-motion exercise and so on.
Get one point at the end of each day for reflecting on the day. A simple note on how the day went, something you’re thankful for, an intention for tomorrow, a story, even a motivational quote. The reflection requirement is open-ended, a space for you to use as you see fit, we are asking only that you complete it each day. Record this in a notepad, an app, an email to yourself, … You pick the medium.
Weekly Measurements on Wednesday (for your eyes only)
1. Body Weight: Hop on the scale and record your body weight. Wear similar clothing every time you weigh yourself to get the most accurate number.
2. Body measurements​​​​​​​: Use a non-stretchable tape to take body measurements — waist, thigh and neck. Keep your tape measure parallel to the floor and close to your skin for the best results.

You can participate in all of the elements or just a few. It’s up to you. The more you participate the more points you will earn. Let’s have some fun with this. No foods are excluded, we simply are trying to focus on real foods instead of processed foods. 

If you have any questions please reach out to Shawna (