Three Vital Components of First Responder Fitness

Marc Hildebrand is a Police Sergeant in Los Angeles and the founder of First Responder Fitness with Marc.  He serves first responders who struggle to get and stay healthy as a fitness coach, blogger, and podcast host.  In this episode, Marc walks our audience through the three vital components of fitness that he learned the hard way while struggling with his health.  He was able to lose 100 pounds and transform his overall health and well-being as a result of this system.  Today, he has an online following of more than 34,000 people.

Marc explains that he “followed the science” to discern these vital components that will help other first responders not only get healthy, but stay healthy.  Here is the outline of what Marc discusses in this episode.

1. Fitness – Law Of Adaptation!

  • Get in 30 minutes of exercise a day that gets your heart rate up, for a minimum of 5 days a week

  • Get in 10k steps a day

  • Try something different

  • Get some REST & SLEEP

2. Nutrition – Nutrients Matter!

  • Eat more whole foods

  • Eat the colors of the rainbow for variety

  • Slowly eliminate bad habits

  • Follow a plan that you can follow forever

3. Support – Doing this alone is a sure way to failure!

  • Find a support person – spouse/partner versus outside.

  • Make sure it’s someone who understands what it is you do

  • Become obsessed with learning from them

  • Make it a habit to check in daily WITH THEM

Having all 3 components of this system in place will create the shortest, long term, sustainable results for you.

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Jonathan Parker is a professional communicator, trainer, podcaster, and pastor who is passionate about serving law enforcement officers and their families.

Jonathan was raised in Savannah, GA, and after earning a Bachelor of Science in Criminal Justice and Bachelor of Arts in Spanish, he moved to Cleveland, TN to complete his graduate studies. He graduated from the Pentecostal Theological Seminary in 2006 with a Master of Divinity.

Jonathan began working with the Chattanooga Police Department in 2007, and has served on Patrol, as a School Resource Officer in an inner-city high school, and as an adjunct training instructor for multiple agencies. He was twice named “Officer of the Year” for the Chattanooga Police Department, received two life-saving medals – one of those for performing CPR on his wife Meredith who was clinically dead for over 15 minutes after suffering a massive heart attack eight (8) days after the birth of their daughter, and he also received the Tennessee Governor’s Homeland Security Award from former Tennessee Governor Phil Bredeson.

Jonathan is the host of the “Watch Your Six” podcast, which serves law enforcement and first responder families by providing practical resources in six critical areas to help them successfully navigate life and their career.

Jonathan, Meredith, and their daughter Olivia are the founding Pastors of Cop Church Chattanooga, a worship gathering for law enforcement families that launched in February 2015.

Jonathan can be reached via his website at or



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