It’s Monday and I have a challenge for you this week! Write down an affirmation today and say it to yourself at the start of every day this week. This affirmation will set the tone for your day, and remind you of what is really important in life. Staying positive takes work; and something as simple as a daily affirmation can be a big help when things get wonky.

Exercise is a great stress reliever, so don’t miss a day of it. Ideally, we are moving every day, with 1-2 of those days being recovery days for movements like walking and stretching. Reminder that Coach Michelle D.’s outdoor yoga class is now taking place at the Lafayette Reservoir on Thursdays at 10:30. Its a great way to reground and get that active recovery in!

To your health and well being,

:) Coach Michelle

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Met Con Monday


Part 1: Funky Band Warm Up!


Part 2: Full Rom Set – Perform 2 rounds

5 Shoulder Rolls with Weight

5 Inchworm Push Ups

10 Glute Bridge Flys

10 Hi Plank Knee tucks

15 Jumping Jacks

15 Push Press

400M Run

Part 3: Endurance Sets

Set 1: Perform 1 Round (use band on thighs for GBHE instead of squat if knee issues)

50 Hi Knees

45 Squats

40 Hi Knees

35 Squats

30 Hi Knees

25 Squats

20 Hi Knees

15 Squats

10 Hi Knees

5 Squats

20 Burpees

400M Run

Set 2: Chip It 20/16/12


GBHE + Pullover

Sunfish Push Ups

50Y Sprint/50Y jog: R1 Perform 3, R2 perform 2, R1 perform 1

Set 3: Chip 40/30/20

Skaters & Mountain Climbers

400M Run

Part 4: AbTastic Cardio – Perform 3X

20 Reverse Crunches

20 Skips on Jumprope

20 Ab Burners

20 Sprinter Starts (10R/10L)

Part 5: Cool Down 800M

Mobility with LAX Balls: Piriformis & Chest