The FIFO Fitness Cheat Sheet
A practical PDF for FIFO workers who want better sleep, hydration, food choices, mobility, and energy while working away.
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A compact, practical guide for camp rooms, rosters, long shifts, and limited equipment.
[Image placeholder: real DuoClinic clinical/coaching image, not stock gym imagery.]
Sleep hacks for a camp room
Simple ways to protect sleep when the room, roster, and noise are not ideal.
Electrolyte protocol
A practical hydration starting point for long shifts, heat, sweat, and fatigue.
Camp food survival
How to build better meals from the options you actually have.
Role-specific mobility
Simple movement ideas for desk-based, driving, standing, lifting, and repetitive roles.
Mental health support contacts
A short section with support options to save, including EAP, HSA, and Lifeline contacts.
The 6-item FIFO shortlist
The simple non-negotiables to focus on first when everything feels busy.
Written by DuoClinic
DuoClinic helps adults build better movement, strength, energy, and confidence using the Test. Treat. Train. method.
Nev and Jodie work with clients in person and online, including people managing travel, shift work, limited equipment, and inconsistent routines.
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