Our Services
We offer fitness and nutrition coaching programs for First Responders and shift workers.
Based in Ottawa, Ontario, we're grateful to offer our services locally and internationally. Enjoy easy, accessible, and flexible programs that meet you wherever you’re at.
BENEFITS OF FITNESS FIRST
Your workouts are designed to build strength and cardiovascular capacity to make you feel physically confident at work and in everyday life. Whether at home or the gym, give us an hour of your day - we’ve got you covered.
CUSTOM WORKOUT DESIGN
The days of worrying about your form and getting injured from programs that don’t provide any feedback are behind you. Your coach will ensure your technique is dialled in before progressing to heavier, more technical movements.
Technique oversight
SUPPORT & ACCOUNTABILITY
Ongoing communication between you and your coach helps to keep you accountable and builds consistency. A sure-fire recipe for you to reach your goals faster, even on those tough night shift rotations.
WE GET IT!
Fitness First is made by and designed for first responders. Most people won’t understand your lifestyle, but we do.
From managing your sleep schedule to meal prepping for those long 12-24hr shifts, we’ve mastered the ins and outs of getting your body and mind prepared for the job, and we’re here to help you do the same.
Your blueprint to feel stronger, more energized, and fully confident both on and off the job.
FITNESS FIRST IS FOR
PARAMEDICS
Are you getting winded walking up your patient’s stairs with all of the medical bags?
Do you have days of feeling like you need the Ventolin more than your patient?
Are you feeling nervous for an upcoming fitness evaluation for a job hire or promotion?
POLICE OFFICERS
Is your bulletproof vest and equipment filled duty belt weighing you down everyday?
Are you becoming short of breath easily after small sprints with the added weight?
Are you feeling less mobile from sitting in non-ideal positions for prolonged hours on your shift?
FIRE FIGHTERS
Are you struggling with carrying the 80-100lbs or more of extra weight into calls?
Are you struggling to keep up during overhaul for a prolonged time?
Are you beginning to go through your air bottle faster than you used to?
CLIENT LOVE
IS VERSATILITY
Your workouts are designed to be done anywhere, anytime, with a range from no equipment to a fully stocked gym. This makes it near impossible to avoid exercise.
“Georgia’s workouts have been kicking my butt all quarantine - they’re sneaky! You feel like you’ve done an hour plus in under 20 minutes. ”
— Allison McKenzie
Primary Care Paramedic, Ontario Canada
We know the challenges of shift work and the life of being present for 911 calls daily.
Fitness First is built by and for first responders with high stressors, inconsistent sleep schedules and the everyday life craziness outside of the job. We understand you will have off days and weeks ahead. We’re here for you to adjust your workouts as needed and be your biggest fan along the way.
We help First Responders take the thinking out of their Fitness.
HERE’S HOW WE TRULY TAKE THE THINKING OUT OF YOUR WORKOUTS
TIME EFFICIENCY
We understand that you may not love being in the gym forever. We make sure to include only the essentials in Medic Up, aiming for 1-1.5 hour max from warm-up to cool down.
If you're in 1:1 coaching, you’ll have a conversation with your coach about how long you have for your sessions.
ACCOUNTABILITY
Depending on the membership you invest in, your coach will hold you accountable and prevent you from straying away from your goals when life happens. We take the thinking out of your workouts to make exercise as easy as possible for you to accomplish.
We take your goals as our own and want to see you succeed.
VIRTUAL & in-person COACHING
Giving you the option of online or in-person training, or combining both — whatever works best for your learning style and schedule.
For online, you will be able to send your coach video feedback for review, view a video demonstration of each exercise through our app, and much more to keep your session running smoothly.