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R.E.L.A.X.

Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise

Training Videos

Firefighters Risk Factors
Cancer Prevention
HeartFit Mobility Video

Thirsty Thursday

1/30/2020

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Water Consumption is so important, to keep our bodies as healthy as possible. This brief video below explains why it is so important!
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Tuesday HIIT Workout

1/28/2020

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4-5 Rounds

20 Squat Jumps

15 Pulsing Push Ups

20 Straight Leg Deadlifts

15 Bent Over Rows

​1 minute Plank
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Why Fat?

1/27/2020

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Diabetes Explained...

1/23/2020

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Why should we stretch regularly?

1/21/2020

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A regular stretch routine should be practiced 2 to 3 times daily. Once in the morning after 6 to 8 hours of sleeping in sometimes the exact same position. We should also be sure to stretch after any form of physical activity, simply due to the muscle contractions that go along with exercise. Lastly, we should stretch before bed as this not only stretches out our muscles from everyday activities, but it also inhibits better sleep and relaxation. 

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Hidden Sugars

1/20/2020

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​   Studies and surveys have found that the major food and beverage sources of added sugars for Americans, whether they’re aware of it or not, are:
  • regular soft drinks/sodas, and sports drinks
  • candy
  • desserts or snacks, including cakes, cookies, pies and cobblers
  • like sweet rolls, pastries and doughnuts
  • sweetened teas and fruit drinks, such as iced tea, fruit punch, etc.
  • dairy desserts, including ice cream
These sources of sugar might seem pretty obvious, but they aren’t the only foods responsible for world’s increased sugar consumption. Added sugars are found in thousands of common food and beverages found in most grocery stores, including “natural” and organic foods sold at health food stores. Most research suggests that for both genders and nearly all age groups, a combination of sugary non-alcoholic beverages (e.g., soft drinks and fruit-flavored drinks) and processed grain products (e.g., sweet bakery products) are where the highest percentage of hidden sugars are found. 
Here are 10 of the most common “healthy” foods that actually have lots of sugar hiding in them: 
  • Cereals, including hot cereals like flavored oatmeal
  • Packaged breads, including “whole grain” kinds
  • Snack or granola bars
  • “Lower calorie” drinks, including coffees, energy drinks, blended juices and teas
  • Protein bars and meal replacements
  • Sweetened yogurts and other dairy products (like flavored kefir, frozen yogurt, etc.)
  • Frozen waffles or pancakes
  • Bottled sauces, dressings, Condiments and marinades (like tomato sauce, ketchup, relish or teriyaki, for example)
  • Dried fruit and other fruit snacks
  • Restaurant Foods, where sugar is used in sauces, various desserts and dressings for extra flavor

Source: ​https://draxe.com/nutrition/hidden-sugar-foods/
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Friday Full Body EMOM

1/17/2020

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Every Minute On the Minute

10 Minute Minimum

10 (ea Leg) Walking Lunges

10 (ea Arm) Planking Rows

10 KettleBell Deadlifts

10 Push Ups

Let us know how many minutes you lasted!!

HAPPY FRIDAY!!
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Foods High in Fats

1/16/2020

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Mid Week Workout

1/14/2020

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3-5 Rounds

15 Walking Lunges (ea Leg)

20 Jump Squats

10 Alt V ups
​
10 Walkouts

20 DB Front Raises

15 Strict Push Ups


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4-7-8 Breathing Exercise

1/13/2020

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4-7-8 Breathing

Do this breathing exercise 2 times daily, for 4 breathing cycles. This will have a dramatic effect, not only on your mental health, but it has also been shown to improve vagal tone. 

Inhale for 4 seconds

Hold for 7 seconds

Exhale with your belly for 8 seconds



Let us know if this helps!
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    Authors

    Kepra Jack
    and
    ​Tony James

    are experts in the health and wellness of Public Safety. Kepra is a registered nurse, Tony is our Fitness and Nutrition Specialist, and exFirefighter/Paramedic, together they advise clients on nutrition education, mindfulness and exercise.

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Mesa Location
1901 E University Drive Ste 200, Mesa, AZ 85203-8238

​Phone:
​480-999-7911

 Fax:
​480-499-5829

What Our Clients Are Saying

I have just been thru the first stage of the program and couldn't be more impressed! As a second generation ff in the same big City I think this program is awesome and long over due. My Dad (same City FF) died at the age of 40 from an MI, although I believe heavy smoking and lack of Scott air packs at that time may have been a factor! I'm in my 31st year on Brockton Fire and soon plan to retire. Your knowledge of Fire/Police was a complete relief to all I'm sure. I know there's things I need to change, with your help I'll set new goals. A Big thank to all who helped put this program together! P.S. Ladies..one thing you'll never see outside a Fire House.........A Ferrari

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  • Home
  • Our Team
  • Services
    • Cardiovascular Health
    • Physicals / Wellness Evaluations
    • Telehealth
    • Health Workshops
    • Flu Vaccine
    • IV Therapy
    • Covid-19
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
    • Resource Handouts
  • New Patient Registration
    • NEW PATIENT FORMS
  • Monthly Newsletter
  • Contact Us