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R.E.L.A.X.

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

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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Microbiome Podcast

12/2/2019

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Turkey Week Workout Challenge

11/25/2019

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​This time of year it is so challenging to keep off unwanted "LB's", but we can do this together! This will be our first test, lets set a goal for this week to workout NO LESS than 4 times this week! Just to make sure the excuses don't take over, I will put up a full body workout to do 4 times over this upcoming holiday week!
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Friday Full Body Strength Workout

11/22/2019

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For every exercise listed, do 4 sets of 8-10 reps. The weight should be about 65-75% of your max. If you do not know what your max is, chose a weight that makes the last two reps of every set almost impossible to complete. That bit of effort will take you to a new realm of fat burning. Be sure to stretch for at least 30 mins after your workout. 


Exercises:
Back Squats
Straight Leg Deadlifts
Bent Over Rows
Overhead Press
Front Squats
Deadlifts
Pull Ups
​
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Spicy Lamburgers

11/21/2019

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Ingredients:
25 m4 servings478 cals
  • 1 pound ground lamb
  • 2 tablespoons chopped fresh mint leaves
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon garlic, chopped
  • 1 teaspoon sherry
  • 1 teaspoon white wine vinegar
  • 1 teaspoon molasses
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground allspice
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 4 pita bread rounds
  • 4 ounces feta cheese, crumbled
Directions
  1. Preheat grill for medium heat.
  2. Place the lamb in a large bowl, and mix with the mint, cilantro, oregano, garlic, sherry, vinegar, and molasses. Season with cumin, allspice, red pepper flakes, salt, and black pepper, and mix well. Shape into 4 patties.
  3. Brush grill grate with oil. Grill burgers 5 minutes on each side, or until well done. Heat the pita pocket briefly on the grill. Serve burgers wrapped in pitas with feta cheese.

Source:
https://www.allrecipes.com/recipe/20425/grilled-spicy-lamb-burgers/?internalSource=hub%20recipe&referringContentType=Search
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Toning Tuesday Workout (Fullbody)

11/19/2019

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3-4 Rounds

20 KB Goblet Squats

15 DB Bench Presses

20 DB Bent Over Rows

15 Alternating V-ups

20 Supermans

15 Tuck Jumps

20 DB Curls

15 Close Grip Pushups

20 DB Upright Rows


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Good Habit Challenge Week # 6

11/18/2019

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You made it to the end of the challenge! How has it been going?!? Do you see how simple it is to make positive modifications to your diet?!? The last good habit change is to find no less than thirty minutes a day of mental health exercises. Just like our physical bodies need exercise, so do our brains! This will not only reduce stress and anxiety, but it also will improve your sleep! Some examples of mental exercises would be; Meditation, Reading, listening to soothing music, deep breathing, adult coloring books, etc. 
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Why is stretching so important?

11/15/2019

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Thursday HIIT Workout

11/14/2019

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4 Rounds

15 Burpees

20 Squat Jumps

25 DB OverHead Presses

​30 DB Lunges (15 each Leg)

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    Author

    Kepra Jack is an expert in the health and wellness of Public Safety providers. A registered nurse, Kepra advises clients on nutrition, mindfulness and exercise.

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5432 E Southern Ave
Suite #101
Mesa. Az 85206

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Phoenix, AZ 85016
 

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Photos used under Creative Commons from David Reber's Hammer Photography, shixart1985, Mike J Maguire, wuestenigel, anneheathen, marcoverch, marcoverch, verchmarco, North Carolina National Guard, Anton Vakulenko, jay.37, Artem Beliaikin, wuestenigel
  • Home
  • Our Team
  • Services
    • On-Site Physicals / Wellness Evaluations
    • Cardiovascular Health
    • Cancer Surveillance
    • Health Workshops
    • Telehealth
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
  • Get Tested
  • Contact
  • Blog
  • Call Us: 480-999-7911