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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

Spooky HIIT Workout!

10/31/2019

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4-5 Rounds

10 Walking Lunges (Each Leg)

15 Burpees

20 Alternating V-Ups

15 MedBall Slams

10 Walking Lunges (Each Leg)
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Happy Halloween!!

10/31/2019

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Happy Halloween!
Have a Happy and Safe Halloween!

From the entire HeartFit Team!
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Hourly Workout

10/29/2019

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TRY THIS!

Every Hour on the Hour

3 sets of 15 reps

Different Exercise Each Hour!

​Let us know how it went!
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Good Habit Challenge Week #3

10/28/2019

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WEEK #3

This week we focus on our stress levels, no matter who you are or where you are located, you carry some degree of stress load throughout your life. It is absolutely crucial to off load this stress on a daily pace, so that it does not build up over time. With that being said, we will be implementing no less than 30 minutes of some form of Mindfulness. This can be broken up into increments, for instance (6) 5 min periods of deep breathing. 

Making this a part of your daily routine allows you to clear your mind of the clutter that accumulates. A clear mind makes it much easier to see all the good things in your surrounding!
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Feel Good Friday

10/18/2019

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5 Exercises to Start your day!

CAT/Camel Stretch- 
Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Jumping Jacks- 
Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with.

Air Squats- Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

Push Ups- You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position. An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

Planking- 
In Prone position, balance on your toes and forearms or hands. Hold this static position for over one minute, as this activates all of the core muscles.
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Whipped Cauliflower (Mash potato Substitute)

10/17/2019

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Ingredients20 m
4 servings92 cals
  • 1 head cauliflower, cut into florets
  • 1/4 cup Parmesan cheese
  • 1 tablespoon cream cheese at room temperature
  • 2 teaspoons chicken soup base
  • 2 teaspoons roasted garlic, or to taste
  • 1 1/2 teaspoons butter at room temperature
  • 1/2 teaspoon milk, or to taste (optional)
  • salt and ground black pepper to taste

Heating Instructions
  • Prep
    10 m
  • Cook
    10 m
  • Ready In
    20 m

  1. Bring a pot of water to a boil. Cook cauliflower florets in the boiling water until they are extremely tender, about 10 minutes; drain in a colander. Put several paper towels on top of the cauliflower and use back of a big bowl to press down and squeeze as much liquid from the cauliflower as you can.
  2. Mix Parmesan cheese, cream cheese, chicken soup base, roasted garlic, and butter in a bowl. Add cauliflower to the cheese mixture; beat with an electric hand mixer until creamy, about 3 minutes. Beat milk into the mixture until you get your desired texture. Season with salt and pepper.

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Lower Body Workout

10/15/2019

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Squats
  • 4x12
Lunges
  • 4x12
Split Squats
  • 4x12
Kettlebell Sumo Squat Pulses
  • 4x12
Glute Bridges 
  • 4x12
Wallball Shots
  • 4x12
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Good Habit Challenge Week #3

10/15/2019

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We are three weeks into the challenge! Are you noticing any improvements?!?!

This week, we're talking about our activity level! Stay active is crucial to our foundational health! So that being said this week's good habit is to add in no less than 30 minutes of some form of activity, at least 4 days a week. 

What is considered 30 minutes of activity, you ask?

Well, I describe it as anything that raises and sustains that higher heart rate for the 30 minute duration. Walking is an amazing activity, as long as it is faster than you normally walk around. Hope everyone is finding this challenge helpful, you are half way through after this week! 
​
Keep Going, your health depends on it!
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Friday Full Body Workout

10/11/2019

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4-5 Rounds

25 Wallball Shots

20 Weighted Lunges

15 Beastmaker Burpees

10 Single Leg DB RDL's

15 Beastmaker Burpees

20 Weighted Lunges

25 Wallball Shots
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Tuesday Shoulder Mobility

10/8/2019

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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
1901 E University Drive Ste 200, Mesa, AZ 85203-8238

​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
    • Physicals / Wellness Evaluations
    • Telehealth
    • Health Workshops
    • Flu Vaccine
    • IV Therapy
    • Covid-19
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
    • Resource Handouts
  • New Patient Registration
    • NEW PATIENT FORMS
  • Monthly Newsletter
  • Contact Us
  • Blog