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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

Monday Morning Leg Burner

6/29/2020

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3-5 Rounds

30 Walking lunges (15 ea leg)

25 Slow Eccentric Squats

20 Glutei Bridge Holds (5 sec Hold)

15 Good Mornings
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Spicy Grilled Shrimp

6/26/2020

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Ingredients
  • 1 large clove garlic
  • 1 teaspoon coarse salt
  • ½ teaspoon cayenne pepper
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • 2 teaspoons lemon juice 
  • 2 pounds large shrimp, peeled and deveined
  • 8 wedges lemon, for garnish

DirectionsInstructions Checklist
  • Step 1Preheat grill for medium heat.
  • Step 2In a small bowl, crush the garlic with the salt. Mix in cayenne pepper and paprika, and then stir in olive oil and lemon juice to form a paste. In a large bowl, toss shrimp with garlic paste until evenly coated.
  • Step 3Lightly oil grill grate. Cook shrimp for 2 to 3 minutes per side, or until opaque. Transfer to a serving dish, garnish with lemon wedges, and serve.


    Source:https://www.allrecipes.com/recipe/12775/spicy-grilled-shrimp/internalSource=previously%20viewed&referringContentType=Homepage


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Full Body Kettlebell Workout

6/25/2020

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3-5 Rounds

25 KB Swings

20 KB Goblet Squats

25 5 Count KB RDL's

20 KB Push Presses

50 Russian Twists
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Best way to track your progress

6/22/2020

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Measurements
Measurements are the best way to see just how much change is occurring to your physical features. For this reason, it would be recommended to conduct Arm, shoulder, chest, waist, hip and thigh measurements to get the best data tracking.

Body Weight
This method of tracking would be least recommended, simply because it is not taking into account body composition. You could weigh 130lbs and still be lacking the proper muscle percentages.

Body Fat Percentage
This would be the best way to know you are losing fat and gaining muscle. 200lbs at 10% body fat looks a lot different than 200lbs at 35% body fat. as a general rule we would like to be between 10-25% body fat for optimal health.

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FUNctional Friday Workout

6/12/2020

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3-5 Rounds

30 Walking Lunges

25 Kettlebell Swings

20 Jump Squats

15 Push Ups

Row 500m
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Full Body EMOM

6/9/2020

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Every Minute On the Minute

10 Jump Squats

5 Burpees

Finish within the minute and the seconds left over is your rest period. Do this until you can not finish these exercises within that minute.
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Stretch Reminder

6/8/2020

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We all SHOULD be stretching no less than 2 times daily! We here at HeartFit recommend stretching when you wake up, finish your daily activity, and when you go to bed! This will ensure, not only a good feeling, but this will help prevent us from injury in the future.
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Weekend Workout

6/5/2020

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3-5 Rounds

20 Squat Holds (3 seconds hold)

20 Good Mornings

20 Push-ups

20 V-ups
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Why is Yoga good for First Responders?

6/1/2020

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Until recently, officers were discouraged from acknowledging that they were having issues coping with stress and the pressures of the job. Such admissions were often considered a sign of weakness and brought into question an officer’s ability to perform his or her duties. As a result, many officers who experienced symptoms of secondary traumatic stress suffered in silence. Sadly, this stress broke many good officers, who resigned or caused them to behave in a way that caused them to lose their jobs.

Individuals who 
practice with this purpose are often better able to process stress and convert it into higher levels of performance. Yoga allows people to increase their ability to focus and problem-solve, gives them heightened situational awareness, and helps them make intelligent gut reactions to situations. People who practice yoga also have the ability to make self-directed biological changes, meaning they can impact the functioning of their brain and nervous system through their own actions. Such biological changes are shown to be a possible outcome of those who practice mindfulness exercises, such as yoga, thanks to research projects using biofeedback machines that track activity inside the brain and body.


  1. It’s Simple. It only takes three minutes to make a change in the nervous system. You can even practice a tactical breath work exercise (see exercise below) while driving in your patrol car on your way to the next call. Just one deep breath consciously directed into the belly can make a big difference.
  2. It’s Private and Introspective. Yoga For First Responders doesn’t focus on a specific incident, but on the psychophysiological effect developed from general work as a first responder. No one has to know what you are working through on the yoga mat, if anything at all. You can practice yoga because it feels good or use it to help you process something specific. All of it can be done in the privacy of your own space, or in a public class.
  3. It’s Multifunctional. Yoga serves many purposes. It not only removes stress from the mind and body, but it also builds resiliency and enhances mental and physical performance. This is sometimes described as experiencing “flow” or being “in the zone.” These results can be a benefit personally as well as professionally.
  4. It’s Not What You Think It Is. Many people have the misperception that yoga is only for women. Some think it’s easy; others think it’s a religion. In India, where yoga originated 5,000 years ago, it is still primarily practiced by men and used to train their army. Marketing yoga to women is purely a tool of the West to increase business. Yoga can be confused as a religious practice because it developed alongside the culture of the East, which was heavily rooted in religions such as Hinduism, Sikhism, and Buddhism. Some master teachers in the past would mix their cultural, religious and yoga practices together. At its foundation, yoga is a science and a philosophy. The pure teachings of yoga have no theological orientation and can help anyone of any religion.
  5. It’s Time. Consider these statistics:
  • Every 20 hours a police officer commits suicide.
  • 40 percent of officers experience sleep disorders, which too often results in deadly car accident
  • The average life span of an officer after retirement is only five years.

Source: https://inpublicsafety.com/2016/04/5-reasons-first-responders-should-take-yoga-seriously/

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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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5432 E Southern Ave
Suite #101
Mesa. Az 85206

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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
  • Contact Us
  • Blog