🔁 UPPER BODY WOD: Antagonistic Supersets + Post-Workout Breathing (Non-Negotiable) 🔥 RED DAY: Low Recovery Intent: Restore. Get blood flowing, move with intention, and downshift hard post-workout. 🏋️‍♂️ Workout (Joint Health + Mobility Focus) Super Set A - Band Pull-Aparts – 3x15 - Wall Push-Ups (3-1-3 Tempo) – 3x10 Super Set B - Scapular Wall Slides – 3x12 - Dead Hangs – 3x30 sec Super Set C - Banded External Rotations – 3x15 - Cobra Pose + Diaphragmatic Breathing – 3x5 breaths 🔵 Post-Workout Breathing – 15 Minutes (Deep Parasympathetic Reset) - 5 minutes: Extended Exhale Breathing(Inhale 4, Exhale 8 – nasal only) - 5 minutes: Box Breathing (4-4-4-4)(Smooth nasal rhythm, lying down or seated) - 5 minutes: Legs-Elevated 6-2-8 Breathing(Feet on wall or chair, one hand on belly, one on chest) ⚠️ YELLOW DAY: Moderate Recovery Intent: Maintain strength and movement quality. Train smart, not hard. 🏋️‍♂️ Workout (Strength Maintenance) Super Set A - Incline DB Press – 3x8-10 - Chest-Supported DB Rows – 3x8-10 Super Set B - EZ Bar Curls – 3x10 - Overhead DB Triceps Extensions – 3x10 Super Set C - Pike Shoulder Taps – 3x20 - Prone T Raises – 3x12 🟡 Post-Workout Breathing – 12 Minutes (Downshift + Repair) - 6 minutes: Nasal 6-2-8 Breathing(Slow and steady, lying down with eyes closed) - 6 minutes: 4-7-8 Method(Inhale 4, hold 7, exhale 8 – keep it smooth, no forcing) 🟢 GREEN DAY: High Recovery Intent: Push performance with precision. Then recover like a pro. 🏋️‍♂️ Workout (Strength & Performance) Super Set A - Weighted Pull-Ups (or Bodyweight) – 4x6-10 - Barbell Bench Press – 4x6-10 Super Set B - Dips – 4x10-12 - Barbell Curls – 4x10-12 Super Set C - Arnold Press – 4x10 - Face Pulls – 4x15 🟢 Post-Workout Breathing – 9 Minutes (Quick Recovery Drop) - 3 minutes: Tactical Breathing(Inhale 4, exhale 4 – standing or walking, keep nasal) - 6 minutes: 5-5-7 Breathing (Downshift)(Inhale 5, hold 5, exhale 7 – lying down, relaxed posture)

https://youtu.be/LiUnFJ8P4gM?si=qw7pAs-9NRA1WVB- Let’s get real for a second… First responders are trained to run into chaos—not away from it. That kind of repeated exposure to traumatic events, sleep deprivation, and high-stakes decisions doesn’t just fade away. It leaves a mark—on your nervous system, your hormones, your mental health, and your relationships. So why meditate? Let’s break it down. 🚨 1. Meditation Helps You Switch Off “Fight or Flight” When you’re always on alert, your sympathetic nervous system (fight-or-flight) stays stuck in overdrive. Meditation activates the parasympathetic nervous system (rest-and-digest), giving your body a chance to reset. Benefits: - Lowers cortisol (stress hormone) - Reduces inflammation - Supports heart rate variability (HRV) - Promotes deep sleep and recovery 🧠 2. It Rewires Your Brain Long-term meditation increases gray matter in areas of the brain responsible for: - Emotional regulation - Focus and decision-making - Compassion and empathy This means fewer blow-ups, better control under pressure, and stronger relationships at home and at work. 🩺 3. It’s Preventative Medicine Studies show meditation can: - Reduce risk of heart disease - Decrease symptoms of PTSD - Improve immune system function - Lower anxiety and depression Meditation is one of the few tools that first responders can use anytime, anywhere—without equipment, without side effects, and without cost. 👊 4. It Makes You a Stronger Leader As a first responder, people look to you in the heat of the moment. Meditation sharpens your self-awareness, which enhances your leadership, communication, and resilience under pressure. This isn’t about becoming soft. It’s about becoming unshakeable. 🔁 Start Small: 3–5 Minutes a Day You don’t need to sit cross-legged for an hour. Start with: - Box breathing (4–4–4–4) - Body scans - Or even just sitting in silence while focusing on your breath

Being a first responder requires training. From day one, we were trained to respond to others. To run toward chaos. To stay ready. But nobody ever trained us to respond to ourselves. And that’s why so many of us are breaking down. The truth is, the only way to mitigate the damage of this career—the cancer risk, the broken sleep, the wrecked hormones, the burnout—is to train holistically. To be a holistic first responder means: - Regulating your nervous system so you don’t stay stuck in fight-or-flight. - Protecting your hormones so you don’t burn out or break down. - Treating sleep like survival gear, because it is. - Fueling your body in a way that prevents disease, not creates it. - Building an identity that lasts beyond the badge. Holistic doesn’t mean soft. It means complete. It means refusing to accept cancer, burnout, divorce, or an early grave as “just part of the job.” That’s what being Unbreakable is all about.

It’s not just your diet. It’s not your training plan. It’s not your metabolism slowing down with age. You might be eating clean, watching your carbs, even hitting the gym — and still wondering why your body’s not changing. And it’s not because you’re lazy or uncommitted. In fact, most first responders I work with are some of the most disciplined people I know. So what’s the real issue? Your body’s not stuck… It’s protecting you. When you’re constantly running on adrenaline — from night shifts, sleep disruption, back-to-back calls, trauma, and the pressure of holding it all together — your nervous system gets stuck in survival mode (fight-or-flight). And when your body thinks it’s under threat, it holds on to fat. Not because it’s broken… Because it’s trying to save your life. In that state: - Cortisol stays high → stores belly fat - Insulin becomes less sensitive → blocks fat burning - Ghrelin and leptin get dysregulated → makes you overeat - Thyroid slows down → metabolism crashes - Testosterone drops → muscle mass declines So even with perfect nutrition, your hormones are fighting you — not helping you. ✅ So what do you do? How do you fix it? Yes, keep eating clean. But pair it with habits that calm your system and tell your body: You’re safe now. That’s when fat loss starts. Here’s how to start: - Wake up and get early sunlight (helps reset your circadian rhythm) - Eat protein and fat in the morning (avoids blood sugar crashes) - Walk daily (not for calories, but to regulate stress) - Do breathwork or 5 minutes of box breathing after stressful calls - Avoid caffeine after noon (so you can actually sleep) - Sleep in a pitch-dark room and keep a consistent schedule - Train smart, not just hard — respect recovery days This isn’t just about losing fat. It’s about getting your body back to a state where it can function, recover, and respond. When your nervous system calms down, your hormones balance out. And when your hormones balance, your nutrition finally starts working again.