Live your Dream

Living your dream lifestyle takes both mental and physical resilience. So whether it’s enjoying a long career, feeling vibrant in your mind and body, or enjoying leisure time with family, team up with First In Wellness to reach your health and wellness goals. Start with small steps to make those dreams your new reality.

Strong, Thriving, and Prepared

Our passion is to keep you—our first responders—strong, thriving, and prepared for anything your job or life throws your way. Our personalized programs are designed specifically for the unique demands on your sleep, nutrition, fitness, and mental agility. Simply put, we help you bring the best version of yourself forward, so you can live the life you want to live!

Help me pick my program

Proven and Experienced Coaches

Our professional coaches have decades of experience working with first responders. Not only do they work directly with your superiors to make well-being a priority from the top down, with their guidance, you’ll train to prevent injury, reduce stress and exhaustion, and recover faster from the demands and beatings that come with your job.

Meet the Coaches

Success Stories

“Even though fitness and wellness were already on my radar, the program was a game-changer for me. I had just been pushing through and ignoring symptoms like firefighters do on the job. I highly recommend departments invest in their employees' wellness utilizing First In Wellness.”
- Program Participant
“I’m way more in touch with my body and energy levels. Energy levels remain high but now I don’t have days/weeks where I’m completely sacked from working out because I’ve been overloading patterns and working myself to failure. It’s made the process more manageable, strategic and intuitive.”
- Program Participant

See More

@firstinwellness

firstinwellness
You can still join the 30-day "Vitamin N" challenge (we can just push the date out a bit:))! Pick your challenge - a walk in nature, biking, surfing, gardening, sitting in the park - it's your challenge! Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. ⠀

Nature not only provides endless ways to have fun, but it's also integral to your health. Studies show that just spending 10 minutes in nature 2-3 times a week can really make a difference in how you feel.⠀

Ever wonder why you feel so good after a little time in the outdoors? Here are a few reasons:⠀
- Lowers anxiety, depression, anger, and tension⠀
- Lowers stress hormones such as cortisol, epinephrine, and norepinephrine⠀
- Lowers heart rate⠀
- Lowers blood pressure⠀
- Increases creativity and problem-solving⠀
- Boosts your natural killer cell activity and immune system⠀
- Lowers overeating⠀

To join simply write you 30-day challenge in the comments below. Share pictures in the comments. The best picture by September 23 wins a First In Wellness T-Shirt.⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity #30daychallenge
firstinwellness
Week 10 of doing Tension and Trauma Releasing Exercises (TRE). As I peel my emotional onion, sessions have become more intense. ⠀

This is what else I've noticed from doing TRE:⠀
- Deeper more restorative sleep⠀
- More dreaming⠀
- Overall calmness⠀
- Less activated by things that used to upset me⠀
- Quickly return to calm if emotionally activated⠀
- More "space" to reflect on why I'm feeling activated allowing me time to make a decision as to how I want to react⠀
- I can think about past and recent trauma I experienced without feeling as activated⠀
- My husband is loving the results!⠀

To learn more about TRE or find a practitioner check out the links in the first comment.⠀

#traumarelief #sleep #calmness #relaxed #stressreduction #stressmodulation #stressrelief
firstinwellness
You don't want to miss this one!!!⠀

Dr. Amy is a functional and integrative medicine practitioner, working in private practice. She trained at Georgetown University Medical School, and then completed residency training in radiology at Stanford University Hospital. Her own health issues allowed her to develop a strong interest in the role that diet, lifestyle and more preventative approaches could have on improving health and well-being, so she transitioned her career to integrative medicine. She is now board certified in Integrative Medicine and is a Certified Practitioner through the Institute of Functional Medicine. Her practice is diverse, though she has particular interests in cardiovascular health, GI symptoms, and autoimmune disorders. Dr. Amy is married to a Police Chief, so has a particular interest in the health of our first responders. She has worked with a number of men and women in police and fire, and understands many of the particular challenges faced in such a profession.⠀

Sign up with the link below in the first comment. ⠀

This webinar will also be recorded. Register to attend or listen to the recording.⠀

#cardiovasculardiseaseprevention #cardiovasculardisease #cardiacprevention #cardiovascularevents #firstresponderhealth
firstinwellness
Who says Sunday night baths are just for kids?
Reading “Why We sleep” and soaking in Epsom salts. Sleep is going to be amazing tonight! What do you do for your self-care? #selfcare #relaxingbath #relaxing #sleeppreparation
firstinwellness
Give your immune system a turbo boost!⠀

The following nutrients can help support a healthy immune response:⠀
Vitamin C - High amounts in citrus, berries, broccoli, tomato and peppers⠀
Quercetin - High amounts in onions, apples, citrus, and green leafy veggies⠀
Vitamin D - High amounts in fatty fish such as sardines, liver, and mushrooms (and sunlight)⠀
Zinc - High amounts in oysters, crab, beef, poultry, pork, and liver⠀
Probiotic strains Lactobacillus rhamnosus CRL 1505 and Sacchromyces cerevisiae fermente - found in certain probiotic supplements⠀

Want more ways to boost your immunity and keep you off the couch and living the life you love? ⠀

Join our 3-week immunity challenge. To sign go to the link in the first comment. ⠀

#immunity #immuneboost #healthandwellness #nutrientstoboostimmunity
firstinwellness
Do you have goals you'd like help achieving? ⠀

Check out this recorded webinar for easy tips on how to make changes that stick. Take one step closer to living the life you love.⠀

To listen go to the link in the first comment below. ⠀

#goals #lifestylechanges #coaching
firstinwellness
If you could do anything this weekend what would it be?⠀

You have the ability to create the body and life you want to live the life you love. Are you living it now? If not, what's one small step that can bring you closer to that life?⠀

You've got this!
firstinwellness
Being overweight or obese is the single biggest preventable cause of cancer after smoking. The CDC estimates that 40% of cancers are a result of being overweight or obese. Losing as little as 5% to 10% of your total body weight can reduce your risk of developing cancer. ⠀
Learn more facts about how you have the power to reduce your cancer risk in this recorded webinar.⠀
To listen go to the link in the first comment. ⠀

#cancerprevention #cancerriskreduction #cancer #cancerfirstresponders #obesityandcancer #sugarandcancer
firstinwellness
Cancer and other disease are 5-7 times more likely to kill you if detected late. Chronic illness if treated early can tremendously improve your quality of life and save your life. Many cancers and diseases do not cause symptoms until advanced. Learn about early cancer and cardiovascular disease detection specifically for first responders in this recorded webinar. You don't want to miss this!⠀
To listen go to go to the link in the first comment. ⠀

#earlydetection #cancer #cardiovasculardisease #firstresponderhealthandwellness
firstinwellness
Want one? Stay tuned for chances to win one.
firstinwellness
There's a lot of talk about the Delta COVID variant. Along with vaccinations, masks, and social distancing, you can protect yourself by keeping your immune system strong. We challenge you to a 3-week tune-up to give your immune system a boost. Signing up is easy and cheap. Just copy the link in the first comment, invest $25 in your wellness, and get ready to feel great!⠀

#immunity #immuneboost #COVID #deltavariant
firstinwellness
Don't just survive your life as a first responder, thrive in your life!⠀

Getting a regular dose of "Vitamin N" can help you do just that. Nature helps you protect your health so you can live the life you love.⠀

Don't miss out on a fun challenge and a chance to win a First In Wellness T-shirt! Today is the last day to enter our 30-day "Vitamin N" challenge from August 15-September 16. Pick your challenge. Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. Trust me, they're awesome!⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity
firstinwellness
Race day. A few days before the race my dad got a call to be in the race. His team consisted of Chris from The Bachelor, John from Survivor, and Jim Bruce, a retired police officer. Wish I could have been there to run with him, but grateful to his amazing team for making it such a great day for my dad. He had a fantastic time. What can you do today to make someone’s day just a little better. #gratitude #actsofkindness
firstinwellness
Don't miss out on a fun challenge and a chance to win a First In Wellness T-shirt! Tomorrow is the last day to enter our 30-day "Vitamin N" challenge from August 16-September 15. Pick your challenge. Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. Trust me, they're awesome!⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity
firstinwellness
Think about the last time you were out in the forest, at the ocean, or digging in your garden. How did you feel afterwards? Refreshed, relaxed, energized, happy?⠀

Bottom line, nature is an easy AND powerful way to maintain excellent physical and psychological health. Bonus, you'll feel the effects immediately!⠀

We challenge you to a 30-day "Vitamin N" challenge from August 16-September 15. Pick your challenge. Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. Trust me, they're awesome! ⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity
firstinwellness
In a past post I mentioned the physical and psychological benefits of just being in nature. ⠀

Gardening is a fantastic way to fully immerse yourself in nature AND benefit from the healthy foods you grow. Even if you don't have a lot of space, gardens can be made on a small patio, in a window box planter, or grown vertically. Get creative!⠀

Not into gardening, no problem. What other ways do you enjoy being in nature?⠀

We challenge you to a 30-day "Vitamin N" challenge from August 16-September 15. Pick your challenge. Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. Trust me, they're awesome! ⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity
firstinwellness
Nature not only provides endless ways to have fun, but it's also integral to your health. Studies show that just spending 10 minutes in nature 2-3 times a week can really make a difference in how you feel. ⠀

Ever wonder why you feel so good after a little time in the outdoors? Here are a few reasons:⠀
- Lowers anxiety, depression, anger, and tension⠀
- Lowers stress hormones such as cortisol, epinephrine, and norepinephrine ⠀
- Lowers heart rate⠀
- Lowers blood pressure⠀
- Increases creativity and problem-solving⠀
- Boosts your natural killer cell activity and immune system⠀
- Lowers overeating⠀

We challenge you to a 30-day "Vitamin N" challenge from August 16-September 15. Pick your challenge. Share photos of you out in nature and your challenge. The best photo will win a First In Wellness T-shirt. Trust me, they're awesome! ⠀

#vitaminNchallenge #nature #vitaminN #healthyliving #immunity
firstinwellness
This year the Falmouth Road Race has partnered with CCALS to fund research and programs for ALS. ❤️
firstinwellness
Protect your health in order to live the life you love. ⠀
When in tick terrain, take preventative steps to protect your health. My dog, Oli, and I wear permethrin-treated clothing, do a post-forest tick check, shower or swim (if possible) immediately after, and wear tick repellent, especially when in areas with tall grasses or grown in trails. ⠀
Why do I do this? Because when I was 32 I got Lyme disease. It took over 10 years to regain my health, but at 46, I'm feeling just as strong and energized as I did pre-Lyme.⠀
I still get out in nature, but now I know to protect my health.⠀
#protectyourhealth #healthyliving #lymedisease #safeinnature
firstinwellness
Saw this on a billboard in a restaurant in Crescent City. Along our drive from Santa Cruz to Washington we saw several signs thanking firefighters for their service. Thank you for your dedication, bravery, and hard work!
firstinwellness
It’s dry out there!
Driving up the coast from Santa Cruz to the San Juan Islands we saw dried up rivers, heat scorched meadows, and water thirsty forests. Even the lush Redwood forests of Crescent City area are in very high danger of fires. Keep our communities and first responders safe and be extra cautious to prevent fires this year. #preventfires
firstinwellness
Oli, our dog, chose today’s adventure. A 5 mile beach ride. Oli is a great example of living a healthy lifestyle - plenty of exercise, lots of restorative sleep, regular mealtimes of fueling food, a good amount of play, lots of social connecting, and ample relaxing. The end of the beach offered beautiful rewards. Check out the pics. Thanks Oli!
firstinwellness
I'm naturally a bit more introverted. Despite my natural crabby shell, I make a point of crawling out and connecting with others regularly. I do this to support my psychological wellness and keep my social skills sharp to avoid turning into a complete hermit. I also find that once I'm out there connecting, I enjoy it.⠀

There's a growing body of research that supports the notion that social connection is not only good for our psychological wellness, but that without it, we severely suffer both mentally AND physically.⠀

So, how do you connect with others, and if this is a challenge for you, what are some small steps you can take to regularly connect with others. Want a few ideas? Here you go: Volunteer, join a group that interests you, or call or make plans with friends and family on a regular basis.⠀

#socialconnection #wellness #psychologicalwellness
firstinwellness
What do you want to do more of in your free time? What’s the first small step you can take to make it happen? Live the life you love.
firstinwellness
What do you want to be doing more of? What will it take to be able to do that?⠀

Live the life you love!⠀

#lifethelifeyoulove #selfcare #health #wellness

Feel Energized, Mentally Agile, and Stronger Now!

Feeling 10 years older than you are? Life lost its zest? We can help. Sign up to receive our newsletter and receive free, downloadable tools to support your health and wellness and be the first to hear about upcoming events.