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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

Time for the LEGS

5/28/2020

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Lower Body ISO Workout

15-20 (light) Back Squats

15-20 (light) Leg presses

15-20 (light) Front Squats

15-20 (light) Glute Bridges

1 min Wallsit
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Isometric Chest Workout

5/26/2020

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Chest Day

15-20 Bench Press

15-20 Cable Chest Flys

15-20 Slow Tricep Dips

15 -20 Incline Bench Press

15-20 Close Grip Push ups

15-20 Skull Crushers

Slow, controlled reps with light to medium weight.

HAVE FUN!!
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Daily Stretch Routine

5/22/2020

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Thursday Thruster Workout

5/21/2020

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Thruster Workout

15 Thrusters

15 Alt.Lunges

10 Thrusters

10 Jump Squats

5 Thruster

5  (30s) Wallsit


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How to Increase Overhead Mobility

5/18/2020

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Kick off the weekend right!

5/15/2020

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3-5 Rounds

50ft Rope Pulls (Med Weight)

10 Burpees

15 Walking Lunges (ea leg)

20 Jump Squats

15 Side Lunges

10 Slow Push Ups

50ft Rope Pulls (Med Weight)
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Functional Daily Stretches

5/12/2020

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Muscles to Stretch Daily

-Glutes
-Hamstrings
-Quads
-Lats
-Hip Flexor
-Pectoral Muscles
-Deltoids

Mobility

-Hip Mobility Drills
-Shoulder Mobility Drills

​Type these into your search bar into Youtube.com
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First Responder Functional Workout

5/11/2020

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4 Rounds

Run 400m

20 Air Squats

15 Deadlifts

10 Burpees

10 Alt DB Hang Cleans

15 V ups

20 Box Jumps

100 yd Farmer Carries
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Egg Roll in a Bowl

5/8/2020

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INGREDIENTS

1 tbsp. vegetable oil
1 clove garlic, minced
1 tbsp. minced fresh ginger
1 lb. ground pork/chicken
1 tbsp. sesame oil
1/2 onion, thinly sliced
1 c. shredded carrot
1/4 green cabbage, thinly sliced
1/4 c. soy sauce
1 tbsp. Sriracha
1 green onion, thinly sliced
1 tbsp. sesame seeds
DIRECTIONS
  1. In a large skillet over medium heat, heat vegetable oil. Add garlic and ginger and cook until fragrant, 1 to 2 minutes. Add pork and cook until no pink remains.
  2. Push pork/chicken to the side and add sesame oil. Add onion, carrot, and cabbage. Stir to combine with meat and add soy sauce and Sriracha. Cook until cabbage is tender, 5 to 8 minutes. 
  3. Transfer mixture to a serving dish and garnish with green onions and sesame seeds. Serve. 
Nutrition (per serving): 420 calories, 22 g protein, 11 g carbohydrates, 3 g fiber, 5 g sugar, 32 g fat, 10 g saturated fat, 710 mg sodium
Source:https://www.delish.com/cooking/recipe-ideas/recipes/a56236/egg-roll-bowls-recipe/
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Fullbody HIIT Workout

5/7/2020

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3-5 Rounds

15 Bulgarian Squats (Each Leg)

20 Glute Bridges

20 Good Mornings 

15 Burpees

5 Walkouts
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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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Mesa Location
5432 E Southern Ave
Suite #101
Mesa. Az 85206

​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
    • 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
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