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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

Holiday HIIT Workout

11/24/2020

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Every Minute on the Minute

15 Squats
10 Push-Ups

Use the remaining seconds of the minute as your rest, see how many rounds you can complete!


Ab Complex
20 Alternating V-Ups
20 Russian Twists
20 Leg Lifts (low back flat against the floor)
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Align Yourself Properly During Squats

11/23/2020

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How Do We Change a Habit?

11/20/2020

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Let's start by saying, nothing worth while comes easily or quickly. That being said establishing healthy habits takes time, it's slow and takes a lot of mental determination. One habit takes two to three weeks to sink in, so implement one habit at a time, with the goal of changing your entire routine. 

Habits to implement:
- 8hrs of sleep

-Adequate Eating Period
(no more than 10hrs)

- Daily stretch routine

- Daily exercise routine

- Healthy Nutritional Choices

- Adequate stress Relief Practices
(Alcohol is not an adequate way of dealing with stress)

- Finding a hobby to perform 4-5 times weekly
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How much Protein do we need?

11/17/2020

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Protein Recommendations 

The recommended daily intake for protein, according to myplate.com, depends on a variety of factors, including your age, sex and level of physical activity. 

A good guideline to use is 0.8-1.5g per pound, depending on your goals.
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Full Body HIIT Workout

11/12/2020

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3-5 Rounds

10 Burpees

20 DB Single Arm Squat Thrusts (Each arm)

10 Walkouts

20 Overhead DB Lunges

10 Leg Lifts

20 Alternating V-Ups
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Blood Sugar Spikes

11/3/2020

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Spikes in blood sugar and increased insulin production is linked to:

Obesity
Diabetes
Alzheimer's
Heart Disease
Cancer
Stroke
Infertility
​Hormone Imbalances
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KettleBell Complex

11/2/2020

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3-5 Rounds

20 KB Swings

20 KB Cleans

20 KB Single Arm Overhead Lunges (Each Leg)

20 KB Overhead Presses
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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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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
  • Contact Us
  • Blog