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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

Why HeartFit?

4/28/2020

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​Why do we, here at HeartFit, practice Functional Medicine?


We believe in treating our patients with a holistic approach, starting with nutrition education first and foremost. From there we will assess how healthy your body is internally, with a very complex panel of lab tests!
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Monday Motivation Kettlebell Workout

4/27/2020

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3-5 Ronds

25 KB Swings

25 RDL to Front Raises

25 Squat to Press

25 Alt Walking Lunges (KB in opposite hand)

​
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Nut Guide

4/24/2020

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Here is a very nice guide to give you an idea of which nuts we should be consuming. Be sure to be consuming a good amount of Chia, Flax, Pine, Walnut, and Almond into the diet, as these are the most beneficial for us!
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Full Body Outdoor Interval Sprints

4/23/2020

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3-5 Rounds

100m Sprint

Rest 1min

500m Jog

Rest 30s

200m Sprint

Rest 1min

600m Jog




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TRY THIS!!

4/21/2020

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5 Exercises to relieve Stress:

1. Meditate 
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and Wellness coach. It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply 
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.

4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

Source: https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1


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Monday Full Body HIIT

4/20/2020

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3-5 Rounds

10 Burpees

20 Air Squats

10 Burpees

20 Push Ups

10 Burpees

20 Back Burners


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Thirsty Thursday's

4/16/2020

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Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immunesystem.

Source: 
https://www.culligan.com/blog/how-water-can-boost-your-immune-system/​
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Outdoor Challenge

4/14/2020

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For the rest of the week, we challenge you to spend no less than 30 minutes of outdoor activities daily. 

Suggested Activities:
  • Hiking 
  • Mountain Biking
  • Outdoor workout
  • Trail Running
  • Kayaking
  • Rowing


......And GO

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Monday Motivation Workout

4/13/2020

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3-5 Rounds

25 Air Squats

15 Burpees

10 (25yd) Sprints

5 (1 min) Wallsit
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Keep Yourself Healthy

4/10/2020

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5 Thing to ensure your health:
  • WASH YOUR HANDS 
  • Consume nutritious whole foods that can  provide you with the nutrients your body craves!
  • Exercise no less than 30-40 minutes daily (Not just cardio)
  • Take a normal dose of 1000mg of Vitamin C
  • Eat a high amount of protein, to build a strong immunity.


​These are tough times, but we can do what we can to keep ourselves healthy!

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<<Previous

    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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5432 E Southern Ave
Suite #101
Mesa. Az 85206

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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
    • Flu Vaccine
    • Health Workshops
    • On-Site Physicals / Wellness Evaluations
    • Telehealth
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
  • New Patient Registration
  • Covid-19
  • Contact Us
  • Blog