HeartFit For Duty
  • 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

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

Fresh Start Kettlebell Workout

9/28/2020

0 Comments

 
Picture

3-5 Rounds

100m Farmer Carries

​30 KB Swings

30 KB Snatches

30 KB Over Head Squats

30 KB Single Arm Rows (15 each arm)

100m Farmer Carries
0 Comments

Substitutes to High Carb Noodles

9/24/2020

0 Comments

 
Picture

Substitutes:
  • Vegetable Medley
  • Spaghetti Squash
  • Spiralized Zucchini, Turnips, Beets
  • Cabbage Noodles
  • Onion Noodles
  • Carnivore Style (Sauce and Protein)
0 Comments

Tuesday HIIT Workout

9/22/2020

0 Comments

 
Picture

3-5 Rounds
​

30yd Rope Pulls (10lb db/kb at the end of rope)

20 Walkouts
20 Jumping Lunges
20 Push Ups
20 Squat Jumps
20 Good Mornings

30yd Rope Pulls (10lb db/kb at the end of rope)
0 Comments

HeartFit Mobility Movements

9/18/2020

0 Comments

 
0 Comments

Fullbody HIIT Workout

9/17/2020

0 Comments

 
Picture
Dynamic Warm Up (10mins)
20yd High Knees
20yd Butt Kickers
20yd Over/Unders 
20yd Toy Soldiers
20yd Inch Worms


6 min Workout
15 Squats
10 Good Mornings
5 Push ups


3-5 Rounds (30mins Max)
Walking Lunges (20ft)
20 Overhead Squats
10 Up Downs
20 Bent Over Rows
Run 200m
0 Comments

Dynamic Stretching Vs Static Stretching

9/15/2020

0 Comments

 
Picture


There is a lot of debate over how we should warm up our bodies, before a workout. Should we practice static stretches or dynamic stretches? There is a very easy way to remember this, as follows: Warm up the muscles with light Dynamic movements, before the actual workout, so your muscles have had the proper time to stretch and contract functionally. Post workout, after the muscles have contracted, without being able to stretch out, that is when we should practice static stretching, for no less than 20-30 second holds.
​
0 Comments

It's Thursday

9/10/2020

0 Comments

 
Picture

If you are reading this, use this as a reminder to BREATHE.

Inhale for 2-4 seconds,

Exhale 4-8 Seconds

Repeat for 5 minutes

Try to get at least six cycles in daily.
0 Comments

Mid Week Workout

9/9/2020

0 Comments

 
Picture

3-5 Rounds

25 Goblet Squats

25 DB Good Mornings 

25 Over Head Presses

25 Lateral Raises

25 Slow Knees to Chest
0 Comments

Mindset Monday's

9/8/2020

0 Comments

 
0 Comments

Fullbody Centennial Workout

9/3/2020

0 Comments

 
Picture

10 Rounds

10 Air Squats

10 Lunges Each Leg

10 Push Ups

10 Good Mornings

10 Alternating V-Ups
0 Comments

    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.

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    September 2018

    Categories

    All
    Recipes

    RSS Feed

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

Contact Us

    Subscribe Today!

Submit
Photos used under Creative Commons from winter_green12, Theo Crazzolara, wuestenigel, David Reber's Hammer Photography, wuestenigel, TheGirlsNY, shixart1985, shixart1985, shixart1985, shixart1985, shixart1985, pockethifi, symphony of love, Eric Kilby, davidstewartgets, personaltrainertoronto, VisitLakeland, Fabrice Le Coq, G. Lamar, shixart1985, smallcurio, trendingtopics, DaPuglet, Mike J Maguire, wuestenigel, anneheathen, shixart1985, marcoverch, moonjazz, marcoverch, kietlifts_photography, Feist, Michael - FunnyFence - catchthefuture, verchmarco, shixart1985, North Carolina National Guard, shixart1985, Tambako the Jaguar, Anton Vakulenko, jay.37, Ben Taylor55, shixart1985, shixart1985, PTPioneer, Rod Raglin, verchmarco, Artem Beliaikin, ultrakml, wuestenigel, verchmarco, Martin Snicer Photography, spurekar
  • 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