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Get Fire Rescue Fit in 2018! Win Cash, Prizes and Motivate Others…

Over $3,000 in cash and prizes will be given away to Firefighters, EMTs and Medics!  YOU can Win and more importantly Motivate Others in the Fire Service!   Get Your Plan Started Today! Contest Officially Starts January 1st, 2018 The purpose of the contest is to motivate Firefighters, EMTs and Medics to change the unhealthy culture of the fire service.   Statistics show that …

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How to Create a Firefighter Workout Schedule

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?  How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we …

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10 Healthy Snack Options for the Firehouse

Nutrition plays a very large roll in your health and fitness.  Unhealthy eating habits have contributed to the obesity epidemic in the United States and especially in the fire service.   A poor diet is associated with major health risks that can cause illness and poor performance when it counts.  Poor nutrition can contribute to heart disease, diabetes, hypertension and numerous types …

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Get Strong and Lean with this FRF Bodyweight Workout.

It can be very difficult to try to stay “fit for duty” on vacation,  during the Holidays,  or if you  don’t have access to a lot of equipment.  This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment.    I actually performed this workout when on the …

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10 Tips to Avoid the Flu and Cold in the Firehouse

It’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more.  The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under the bed covers. To avoid …

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Firefighter Exercise to Improve Shoulder Strength

Improve your performance on (and off) the fireground with this exercise. Shoulder and upper body strength are an essential fitness trait required on the fire ground.   Hoisting ladders, hoseline, carrying equipment all require strength of the shoulders AND good core stability to support the movement.  Yet, I still see a lot of fire rescue athletes doing isolated shoulder exercises (from …

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3 Exercises Every Firefighter Must Do!

Before I got into the fire service (almost 15 years ago) I worked with athletes, some amateur, some pro.   The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics).  The first thing we would do is evaluate the motions and muscles needed in their sport, then provide exercises that would …

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Healthy Turkey Loaf for the Firehouse

Tis the season for Turkey…loaf.   I know how difficult it can be to find some good staple healthy meals for the firehouse (or any house for that matter.)  Here is a great recipe that I use.  It is easy to prepare and takes only 30 minutes.  Add a salad or some vegetables to the plate and you have a great …

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Get Fire Rescue Fit- Thanksgiving Workout Option

Happy Thanksgiving!  Here is a great “FRF” way to celebrate.  This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food.  I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel better all day and don’t …

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Essential Fitness Equipment for Fire Departments

I get a lot of requests to address the “best” equipment to put in fire stations, which is the topic of today’s post.  Unfortunately, the biggest factor in firehouse gym set-up is price and budget so I will try to keep this in mind.  First off, I want to address the what we don’t need in firehouse gyms.  I actually …