Don’t go at it alone—reach out! Whether you’re aiming for your first 5K, training through busy shifts, or pushing for your next endurance milestone, we’re here to help. Between myself and coach Thies, you’ve got two coaches who live this lifestyle: - I’ve logged countless miles as an ultramarathon runner, finishing 50Ks, 50-milers, 100Ks, and even 100-mile races—while balancing life in EMS, nursing, and family. - Brad Thies brings his expertise as a certified trainer who has guided athletes and healthcare workers alike through customized, realistic training programs. And don’t forget—you can download our free Couch-to-5K and Couch-to-Half Marathon training plans right here in the Classroom. Perfect if you need a step-by-step roadmap to get started or to level up. Running has changed our lives—and we know it can change yours too. So if you need help building a plan, staying consistent, or just figuring out how to fit running into your crazy schedule, drop a comment or shoot us a message. coach Soat

Whether you’re a surgeon standing for hours in the OR, a nurse charting, or a medic holding awkward positions, your shoulders take a beating. The Standing External Rotation is a simple but powerful way to strengthen your rotator cuff—the small muscles that stabilize and protect your shoulders. ✅ Benefits for Healthcare Workers: - Strengthens the rotator cuff, reducing risk of overuse injuries - Improves posture by counteracting forward rounding from long hours charting or leaning - Enhances shoulder stability for lifting patients, pushing stretchers, and surgical precision - Reduces stiffness and discomfort from being stuck in one position for too long ⚡ Why It Matters: Shoulder injuries are one of the most common issues for healthcare workers—and prevention starts here. Just a minute or two of external rotations can protect your most important tools: your arms and hands. Strong shoulders = safer shifts.

Before you clock in, hop in your rig, or step onto the unit floor, your body deserves a proper warm-up. At Med-Shred, we include Back & Forward Leg Swings in several of our Shift Mobility Warm-Ups because they’re quick, effective, and essential for prepping your lower body. ✅ Benefits for Healthcare Workers: - Loosens hips and hamstrings after sitting or driving to work - Activates glutes and quads to support lifting and patient transfers - Improves balance and mobility, lowering your risk of injury on shift - Gets blood flowing so you start your day ready—not stiff ⚡ Why It Matters: In healthcare, you don’t ease into your shift—you’re often moving patients, pushing equipment, or responding to emergencies right away. Warming up just a few minutes before starting can mean the difference between moving well and nursing aches all night. Start strong. Protect your body. Lead by example.

Almost 24 miles in the hilly trails of Dubuque —on the back end of a 24-hour shift. Not much sleep, and my legs are definitely feeling the miles I’ve been stacking these last few weeks. With my 100-miler just six weeks away, every training block matters. But recovery? That’s where the real growth happens. That’s why today, I embraced the suck and sat in the ice bath for five minutes. Was it comfortable? Not at all. Did it work? Absolutely—my legs already feel lighter, fresher, and ready for tomorrow’s 10–15 mile easy run. Here’s why ice baths are so powerful for recovery: - 🧊 Reduce inflammation & soreness - 💨 Flush out waste and improve circulation - 🦵 Speed muscle repair & recovery - 🧠 Build mental toughness & stress resilience - 🔋 Reset the nervous system into recovery mode Now, how does this tie into what we’re building here at Med-Shred? Because healthcare professionals—nurses, medics, doctors, therapists—we all know what it’s like to grind through long shifts, little sleep, and heavy stress loads. Just like the ice bath, living healthy isn’t always comfortable at first. But it’s the discipline to do the hard things—training, eating clean, recovering right—that transforms our health and our lives. At Med-Shred, our mission is simple: 👉 Help healthcare workers break free from burnout and build stronger, healthier, more resilient lives. It’s not easy—it takes time, discipline, and support. But we’re here to help you get started and guide you on this journey. Because your health matters too. Coach Soat

No equipment, no problem. The Push-Up is one of the most effective total-body strength moves you can do anywhere—even on shift. It builds strength you’ll use every day in healthcare: lifting patients, pushing stretchers, and keeping your upper body resilient. ✅ Benefits for Healthcare Workers: - Strengthens chest, shoulders, and triceps for heavy lifting - Engages core muscles to protect your spine - Improves functional endurance for real-world tasks - Scales easily: modify on a wall, counter, or knees to match your level The push-up is simple, versatile, and always effective. Just a few sets can make a huge difference over time.