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R.E.L.A.X.

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

Training Videos

Cancer Prevention
Firefighters Risk Factors
NUTRITION
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

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!!

Daily Stretch Routine

5/22/2020

 

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


How to Increase Overhead Mobility

5/18/2020

 

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)

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

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

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/

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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    About Us

    In this blog we have collected and published resources from subject matter experts and our team of professionals at HeartFit For Duty.


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    @heartfit.for.duty

Peoria Location
(Primary Care opening soon)

8877 W Union Hills Drive Ste A-160
Peoria, AZ  85382

Mesa Location
1901 E University Drive Ste 200,
Mesa, AZ 85203-8238
​Phone: 
Primary Care Clinic: 480-999-7911
Occupational Health Clinic: 480-828-5866
​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
    • Join our team
  • Services
    • Cardiovascular Health
    • Physicals / Wellness Evaluations
    • Telehealth
    • Health Workshops
    • Flu Vaccine
    • Covid-19
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
  • NEW PATIENT FORMS
  • Contact Us
  • Blog
    • Social Media
  • Research & Resources
    • Research
    • Videos & Podcasts
    • Resource Handouts
    • Science to the Station
    • Functional Fitness >
      • Exercises
    • Nutrition