The why: Alumni report sleeping half an hour more each night, with 17% better sleep quality (self-reported program data). Recovery is training too. Full workout: 30-minute walk or easy jog, then 17 minutes of stretching or yoga. Quick version: 15-minute walk, then 10 minutes of stretching. 👉 Bonus: Go to bed 30 minutes early tonight.

The why: Alumni report 33% more mobility, 33% fewer physical health limitations and 33% fewer emotional limitations (self-reported program data). Full workout: 3 rounds: 33 walking lunges, 33 jumping jacks, 33 mountain climbers, 33-second plank. Finish with 3 minutes of stretching. Quick version: 2 rounds, then the stretch. Also- don't forget to RSVP for the event at 1st Phorm in St Louis on Nov. 21st! and invite a friend Bonus for today- rsvp and share it on your socials and tag @shieldsandstripes and Monday I will randomly pick someone to win a $100 1st phorm gift card!

The why: Alumni report 29% fewer PTSD symptoms, 28% fewer depression symptoms and 27% fewer anxiety symptoms (self-reported program data). Full workout: 3 rounds for time: 29 squats, 28 sit-ups, 27 push-ups, run 400 m. Quick version: 2 rounds.

The why: The S&S team has more than 150 years of combined military and first responder experience. Each round is 150 reps. Full workout: 2 rounds for time: 50 squats, 40 sit-ups, 30 alternating lunges, 20 push-ups, 10 burpees. Quick version: 1 round.

The why: "That others may live" is the pararescue motto of Co-Founder Steve Nisbet, a retired Air Force Pararescueman. Today's S&S alumni lives it: after getting care herself, Hannah now fights for others to get theirs. Full workout: 5 rounds: run 400 m, 20 push-ups, 20 flutter kicks (4-count), 20 squats. Quick version: 3 rounds. Today's S&S alumni spotlight: Hannah · U.S. Air Force · 17 years "It was the beginning of deep healing for me and realizing I deserved care too. It also inspired me to support and advocate for others to get the care and support they need, which keeps me busy outside of the military. I don't accept 'I don't deserve it' from anyone. Shields & Stripes taught me everyone deserves it."