Below are some tips and strategies you can use at work and at home to help navigate these uncharted waters, stay resilient, and keep working towards your goals…it’s still a matter of getting 1% better every day.  Attachments are available in department email

1.  Navigating Changes.

If you have children you may want to read this articleby our resilience specialist, Maria Trozzi.  The letter talks about coping while in isolation.  In it, she outlines the possibility that once we settle into this new “normal” of distancing and coping with crisis, we will likely hit a “wall of exhaustion.” However, if we plan and prepare and create structure and balance early – we will be ready to sustain the changes we face and make it through the marathon. I would highly recommend reading Maria’s letter, especially if you have kids or grandkids, nieces, or nephews. Here’s a link to it: Coping Together In Isolation. (bold text is link)

Controlling the Controllables during COVID-19 with O2X Specialists (bold text is link)

2.  Do’s and Don’ts to maintain immunity.  

A question we’ve been hearing from first responders is, “if I didn’t do the healthy things before this, will it even help me if I start trying to make healthy choices now?” The short answer is, “Yes!” It’s never too late to start making healthy choices, and there are some things that will not only lead to long term improvements but will also help you maintain immunity in the face of the CoronaVirus. Read the tips that Dr. Maria Urso shared with us here: Do’s And Don’ts To Maintain Immunity. (bold text is link)

3.  Get your SWEAT on.

Stay moving and use exercise as a stress reliever. One of the best things we can do is create some structure and routine to an otherwise unpredictable schedule. Not only will it get you moving, but it can also give you a few minutes’ time to clear your mind and relieve some stress. 

I enclosed a 30-day bodyweight exercise plan as well as general tips for your Go Bag.  These are ideal to put up at the department or at home on the refrigerator.  We are also pushing out daily workouts on our Instagram (O2X).  Our experience living and training in austere locations have taught us all we need is gravity to get a great SWEAT session. 

Adam La ReauCO-FOUNDER
O2X Human Performance