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Small Steps for Big Change; Practical Fitness for High-Risk Professions
Whether you're on the job as a tactical athlete or managing physical demands in construction or healthcare, one truth holds across the board:
At SiteWell Solutions, we’ve coached thousands of individuals in high-risk, high-performance roles. What we’ve found is that real results are built through simple, sustainable strategies that align with your goals—not someone else’s standard of fitness.
What Does It Mean to Be Fit?
Start by asking: What do I need to be able to do in my role? What do I want from my body outside of work?
Your answers serve as a compass. They guide your training, clarify your goals, and shape your definition of success. For some, that means improving long-term health. For others, it’s about maximizing performance under pressure. Either path is valid—but choosing the wrong one can lead to burnout or injury.
Two Paths to Fitness: Know Which One You're On
I. The Health and Wellbeing Model
This model emphasizes long-term quality of life and injury prevention. It focuses on:
- Healthy body composition
- Pain-free movement
- Cardiovascular health
- Functional strength
This is the most practical approach for high-risk occupations where longevity and resilience matter more than peak output. It’s the foundation we use across occupational wellness programs.
II. The High-Performance Model
This model is for those training with a competitive or duty-specific edge in mind—military prep, firefighting, or elite athletic goals. It requires full lifestyle alignment: nutrition, sleep, stress management, and more.
While powerful, it isn’t always sustainable or necessary for most of the workforce. This approach works best when there’s clear motivation and structured support.
What Can You Do Today?
Consistency beats intensity. Period. Your goal should be sustainable activity—not soreness, guilt, or burnout.
You don’t need to train for an hour every day to see results. In fact, three 20-minute sessions per week may serve you better than one exhausting session that leaves you discouraged.
You Don’t Need a Gym to Get Strong
Want to improve cardiovascular fitness? Raise your heart rate with walking, biking, or stairs.
Want to build strength? Push, pull, squat, lunge, and hinge using your bodyweight or household objects.
If life throws a curveball and you miss a workout? No problem. Keep going. One missed session doesn’t erase your progress. What matters is getting back into motion.
Final Thoughts from SiteWell Solutions
SiteWell Solutions supports tactical units, industrial teams, and healthcare professionals with performance-based strategies designed for real-world demands. Whether your focus is resilience, recovery, or readiness, our team meets you where you are—no ego, no gimmicks.
Through onsite coaching, virtual tools, and custom consulting, we help critical workforce populations move and feel their best, so they can stay mission-focused and injury-free.
Written by Michael Laverriere, MS, CSCS, SiteWell Solutions subcontractor supporting the NH National Guard SWIFT program.
About SiteWell Solutions
SiteWell Solutions provides injury prevention, workforce wellness, and performance training for high-risk industries. We support HR, Safety, Wellness, and Operations leaders with proven strategies in occupational strength and conditioning, work hardening, prehabilitation, nutrition coaching, and mental resilience programs. We’re here to reduce workplace injuries, lower costs, improve employee well-being and productivity - so you can stay mission-focused.
Stay connected with us on LinkedIn, Facebook, Instagram, and YouTube for the latest in employee wellness and injury prevention. Contact us at info@sitewellsolutions.com to discover how we help your workforce move and feel their best.
Disclaimer:
SiteWell Solutions is a contracted provider under Contract #W912TF22C0001 supporting the Strategic Wellness and Individual Fitness Training (SWIFT) program — a pilot initiative serving Army and Air National Guard service members and their families. All media used with participant consent. Content does not imply endorsement by the U.S. Department of Defense.
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