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Co-Mo Collective #28- ACHIEVE Online Coaching Program is accepting new clients!

Hello all! Thank you for joining and supporting us as we share our health and fitness insights. Our hope is that our content inspires you to move and live courageously!

(if this email was forwarded to you, feel free to subscribe here - wait for the pop up subscriber box)


Monthly Workout: We listened to our readers and the overwhelmingly majority requested workouts that were more beginner friendly and less "beast mode". Thank you for the feedback! Your requests will be fulfilled.

Warm up:

Air squat 10 x 3

Reverse lunge 6/leg x 3

Ring row 10 x 3


A1 DB split squat 6/leg x 5 rest 30 sec * This can be substituted with no elevation*

A2 Chin up negative 8 seconds 1 x 5 rest 30 sec- step off a box and lower down

A3 Maltese DB raise 8 x 5 rest 30 sec

A4 Straddle up 6 x 5 rest 30 sec

A5 Side bridge 30-45 sec/side x 5 rest 30 sec

Challenge of the Month: Heavy Jump Rope

This months challenge uses the RX Kronos jump rope. This rope is 26 ounces and a beast! HQ has one so feel free to give it a whirl. Please use the rope on the rubber floor not the vinyl.

Challenge: Max Repetitions unbroken (How many reps can you get without making a mistake?)


Hayden Pryputniewicz 650 reps

Pete Lombardi 500 reps

Get after it!

Client Highlight:

Corey Hayes started at Co-Movement February 2021 working with trainer Jake Wratten. Corey completes 2 workouts per week with Jake and utilizes open gym hours. As a result he is down 27lbs and feeling great! Keep putting in the hard work Corey!

"This place has changed my life. Down 27 pounds since New Years Day. Healthier and happier than I have ever been. Changing my lifestyle was the right choice for me." Corey

Good friend, gymnast and client David Gleeson was recently interviewed by Sierra Ryder, a Graduate Student from Syracuse. Sierra wanted to highlight a sport that really does not get the recognition it deserves and wanted to find a gymnast with a unique story. The owners of Blaze Gymnastics told Sierra that David would be perfect for this interview. Congrats David, you are a true warrior!

Quote I'm Pondering:

"If we each live properly, we will collectively flourish". Jordan Peterson

What I'm reading, listening, watching or eating:

Simply an amazing book for anyone looking to implement new habits and take full responsibility for their life. I generally dislike most "self help" books but I feel this book is in a totally different level within that category.

A is A Podcast:

Below are the newest released episodes! This has been a fun project with Andy Cieply and Ricky McDonough and we look forward to kicking out many more!

If you have a question you want addressed for during a podcast, let us know! Email If you have a topic suggestion, let us know!

What's for Sale on the Farm?

Our member meeting was successful and we heard from many of you that are interested in becoming members but could not attend the meeting April 5th! Our member sign-up form will be completed in the upcoming weeks and will be emailed to all those that have expressed interest. If we do not have your email address on file please send it to us.


Broiler Chicken pre-orders are open. Simply email and let us know how many chickens you would like for the entire year. You do not have to pick-up all at once or pay for them at once, we just need an idea of how many to raise.

So you can plan accordingly, our seasonality of meat looks like this:

Chicken will be processed and ready for pick-up early June

Beef August

Pork October

Turkey November

Our online store prices and products have been updated. Email us to receive the member site password. The shopping cart is not live yet, but soon. Send us your orders via email for now. We are almost sold out of last years beef and chicken but if we can fulfil an order now, we will. There is a phenomenal selection to choose from for the 2021 upcoming season!

While society has mainly recovered from the disruption of the food supply due to the COVID pandemic, it has certainly opened many eyes around the importance of securing a healthy food source. Our members are part owner of our Farm meaning that YOU have a reliable source of meat no matter what happens in the future!


7.2% of children under the age of 18 worldwide have been diagnosed with ADHD and that number is rising each year. Get that energy out of their system by signing up at Head Over Heels Athletics. Physical activity has been found to improve focus and attention!! Tumbling, rec cheerleading and more are all part of what is offered at this amazing community!



P.S. Do you have feedback or a question for us? We would love to hear from you! Ideas for a podcast, have a unique question, recommendation etc. Send them to and we will respond!

P.S.+ 135+ supporters have purchased a handmade, naturally harvested Beaver Stick in the last 4 months supporting Golisanos Children's Hospital in Syracuse NY and Asher's College fund, grab yours today and be reminded that good health and happiness is a blessing!

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Want to personally work with a Co-Movement coach? Inquire here

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