Leaving the uniform behind doesn’t mean the battles stop. Veterans and first responders often face new fights — chronic stress, injuries that don’t heal, and the quiet weight of isolation. That’s why Health4Heroes created Take Command! — a 90-day lifestyle transformation program that helps heroes rebuild their strength, resilience, and sense of community.
Take Command! – Health4Heroes’ 90-Day Lifestyle Transformation for Veterans & First Responders
Author: Rachel Gayle
What Is Take Command?
Take Command! is a cohort-based wellness program built by those who served — for those who served. Each 90-day journey takes a whole-person approach, blending fitness, nutrition, health coaching, and accountability.
Each cohort accepts 10 participants, chosen through an application and interview process to ensure every seat goes to someone ready to commit. The program kicks off with a full-day workshop that covers foundational skills in sleep, nutrition, stress management, and fitness, while setting baseline goals and assessments. For the next 90 days, participants move through a blend of personalized training, nutrition support, and coaching sessions, all anchored by the support of their peers and the Health4Heroes community.
And here’s the best part: the cost is 100% covered through grants, donations, and fundraising efforts. No hero pays to participate — because cost should never be a barrier to reclaiming your health.
Why It Matters
Veterans and first responders face some of the highest rates of PTSD, depression, chronic pain, and stress-related illness.
Nearly 1 in 5 veterans experience PTSD or major depression after service.
First responders have a 34% higher risk of suicide than the national average.
Chronic disease rates among veterans are significantly higher due to the toll of service.
Despite these realities, affordable, integrative programs are rare. Take Command! changes that by providing clear objectives, accountability, and a team that refuses to let participants fail.
Real Stories, Real Impact
The results are undeniable. In our most recent cohort, participants reported:
241% improvement in stress management and motivation
205% improvement in nutritional choices
148% improvement in sleep quality
142% improvement in mental and emotional well-being
Every participant rated the program a 10/10 and said they’d recommend it to a peer.
“Before this program, I was ashamed to even walk into a gym. Now, I look forward to showing up.” – Becky, USAF Veteran
“I’ve cut down my drinking, gained clarity, and feel more like myself again. Literally changed my life.” – Marc, Navy Veteran
Take Command! proves that when heroes are given the right tools and support, transformation isn’t just possible — it’s life-changing.
Get Involved
If you’re a veteran, first responder, or spouse, keep an eye out for applications to the next Take Command! cohort once funding is secured. This program fills quickly, so be ready to claim your spot when applications open.
For community members and supporters: this program is only possible because of you. Your donations, sponsorships, and volunteer efforts make it possible to launch new cohorts and ensure no hero is ever turned away. Every contribution brings us closer to opening the doors for the next group of participants.
At Health4Heroes, we believe every hero deserves to live strong, healthy, and fulfilled. Take Command! isn’t just a program — it’s a movement to honor service by empowering life after duty. When our heroes thrive, their families and communities thrive too. And thanks to the generosity of our community, no hero has to carry the cost of transformation alone.
About The Author
Rachel Gayle is a United States Air Force Veteran, Board Certified Health & Wellness Coach and Program Director for the Take Command! Program.