One of the challenges of weight loss is navigating social situations and events and not allowing them to sabotage your progress. First, one indulgent meal is not going to erase a week of consistently following your plan, but the more we veer off our plan the less weight we will lose. If you want to [...]

This can definitely be done but takes some flexibility. To lose weight we need to be in a calorie deficit, but we cannot take that deficit too far or we shut down our metabolism and will not lose weight. For those in an active occupation it is important to fuel adequately for your work. Your [...]

First, eat adequate protein and hydrate well. This stabilizes blood sugar, helps with satiety and hunger, and promotes healing. It’s also important to eat according to your activity. If you usually exercise regularly and are active but your injury is preventing you from moving much you need less calories overall and probably less carbs than [...]

Look for healthy habits you can start, or unhealthy habits you can stop or decrease. For example, start with drinking more water, work your way up to a gallon per day. Make half your dinner plate vegetables every day. Reduce or stop drinking sugary drinks, including alcohol. If we make incremental changes and stick with [...]

At Front Line Mobile Health we have repeatedly seen the effect culture has on a shift or a crew. Some prioritize healthy eating and fitness, and it shows in their labs, body composition, aerobic capacity, and overall health. Others don’t prioritize healthy habits, and it also shows.  

If there’s one thing we’ve heard all too often it’s “I eat pretty healthy.” Sure. We all do, or at least we think we do, until we track it all. Wearable fitness trackers and fitness or nutritional apps provide us with real data and they hold us accountable to what we are actually doing, not what [...]

Sleep is when our body naturally restores itself, and shift workers are often sleep deprived. This is one factor that can increase the risk for overweight and obesity. Men who do not get enough sleep, or good quality sleep, often have lower testosterone levels, which can contribute to difficulty building muscle and a propensity for [...]

Motivation is always going to wax and wane, and that’s where good habits and discipline have to sometimes take the wheel. However, there are some things that can help us be more motivated. One is to set up a realistic, doable routine. Don’t set yourself up for failure with a workout or nutrition plan that [...]

Stress can increase cortisol, blood glucose levels, and trigger emotional eating or drinking habits. Stress management can be a significant factor in losing or gaining weight. First responders simply have stressful jobs that require them to repeatedly be exposed to a surge of adrenaline and endure the physical responses that follow. While that may not [...]

Two words: protein and lifting. We can work with you to determine how much protein you should be getting and setting up a strength training regime that works for you.