Mental Health Workshop and Workout
Step into The Lab Monterey, an elite training facility where top athletes push their limits – and now, it’s your turn. This exclusive, small-group event is designed for firefighters, blending a professionally guided workout with cutting-edge recovery techniques to strengthen both mind and body. Led by a renowned professional trainer, you’ll engage in intentional movement and functional training while learning the power of nutrition, cryotherapy, sauna, and red light therapy for optimal recovery. After the workout, we’ll shift gears into powerful, real conversations on mental health and resilience, featuring an FDNY Rescue 1 firefighter, expert clinicians, and others who truly understand the job’s challenges. This isn’t just another talk about mental health – it’s an experience designed to help you feel it, live it and apply it.
This is a FREE event, but spots are limited to ensure a high quality, hands-on experience. A continental breakfast and lunch are included. Please come dressed in appropriate PT attire and ready to engage in movement and recovery. Secure your spot now!
Please contact Raul Pantoja at montereyfirefighters3707@gmail.com with any additional questions.
Workshop Schedule
8:00 - 8:10 AM | Check-In – Arrive, get settled, and prepare for the day.
8:10 - 8:30 AM | Introduction – The connection between training, nutrition, and recovery for optimal physical, mental, and emotional performance.
8:30 - 9:30 AM | Guest Speaker 1 – Licensed Marriage and Family Therapist (LMFT)
9:40 - 10:40 AM | Workout & Movement Session – A station-based training session focused on realignment, tension release, and mindfulness, integrating breathwork and intentional movement to strengthen both body and mind. As we move, we’ll also discuss how hormones like cortisol, dopamine, and serotonin impact stress, energy, and recovery, and how intentional training can help regulate them for optimal performance.
10:45 - 11:45 AM | Guest Speaker 2**– FDNY Firefighter**
11:45 - 12:45 PM | Recovery & Nutrition – Exploring how nutrition fuels brain function, supports decision-making under stress, and enhances long-term resilience. We’ll discuss the role of omega-3s, sugar’s impact on cognitive function, and how proper fueling optimizes both mental and physical recovery. This session will also introduce advanced recovery modalities, including cryotherapy, infrared light therapy, sauna use, and foam rolling, to accelerate muscle recovery, reduce stress, and enhance overall performance.
12:45 - 1:45 PM | Lunch Break – Time to refuel and recharge before the afternoon sessions.
2:00 - 3:00 PM | Guest Speaker 3
3:00 - 4:00 PM | Guest Speaker 4
4:00 - 4:20 PM - Open discussion and final insights from the day’s sessions.
4:20 - 5:00 PM – Participants can explore recovery tools, test movement drills, or connect with coaches and speakers.