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R.E.L.A.X.

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

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Every Hour on the Hour Holiday Challenge

12/20/2019

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For six hours of each day next week, your challenge is to do:

15 Air Squats
10 Push Ups
5 Burpees
1min Plank

Every Hour on the hour!


.... AND GO!!
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Holiday Fun Fact

12/19/2019

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We put 1-2lbs of weight on, each holiday season! This weight adds on every year, if we do not do something about it. For instance, if at age 18 (175lbs) this trend started, by the age of 40 this person would have 44+lbs of extra weight to carry around. Just 30min/Day of heart rate elevation, through activity. This will dramatically reduce your chances of, not only weight gain, but this will also reduce your chances of developing diseases. 
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Functional Fitness Workout

12/17/2019

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4-5 Rounds

5
Battle Rope Movements (30 sec/each)

50yd Sled Push

15 MedBall Slams

15 Bosu Push ups

15 DB RDL's
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Low Carb Snack Ideas

12/16/2019

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Friday Full Body HIIT Workout

12/13/2019

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4-5 Rounds

15 Air Squats
15 Push Ups
15 Burpees
15 Alt. Lunges
15 Alt. V ups
15 Overhead Presses


Post workout, be sure to stretch your full body. We tend to forget that when we are working out, we are contracting our muscles the entire time. When do we take the time needed to stretch those muscles out?
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Thirsty Thursday

12/12/2019

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            Six Benefits of Water Consumption

1. It lubricates the joints


Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin's surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested thatTrusted Source when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.



source: ​https://www.medicalnewstoday.com/articles/290814.php#benefits


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Cut the Sugar, Save your Life

12/10/2019

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Monday Motivation Workout

12/9/2019

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4 Rounds

25 Jump Squats

20 Alt V-Ups

15 Lunges

10 Burpees

5 Walk outs

1 minute Plank

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Friday Feelin'

12/6/2019

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Thirsty Thursday!

12/5/2019

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WE NEED WATER

H20 Fun Facts

1) Your body weight/2 = Suggested H20 intake at a resting state

2) Drink an 8oz glass of water right when you wake up in the morning, to kickstart your health on a daily basis.

3) In 2005-2010, U.S. youth drank an average of 15 ounces of water and U.S. adults drank an average of 39 ounces of water on a given day. 

4) A 2% reduction of water levels in the body can lead to a 20% decrease in mental and physical performance.

5) Water allows the body to metabolise fats more efficiently.

Source: ​https://www.health24.com/Diet-and-nutrition/Beverages/12-interesting-water-facts-20120721
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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:
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 Fax:
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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
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    • Frequently Asked Questions
    • What To Expect
  • New Patient Registration
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