View Post

Fire Rescue Fitness 300 Challenge Workout

This is a great 300 rep challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting….   All you need for this challenge workout is a stability ball and a weight.  The object of …

View Post

Firefighter Crew Workout Option…

I get a lot of emails asking for good workout options for the firehouse when on-shift. Working out on-shift is a major concern, you want to make sure you keep your body in good “fit for duty” condition but also want to make sure you have enough “left in the tank” to respond and perform in an actual response.  Over …

View Post

Fire Rescue Fitness Thanksgiving Workout…

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 …

View Post

5 Ways to Lean Up and Improve Firefighter Performance…

Attention Firefighters, EMTs and Medics (Fire Rescue Athletes). Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more efficient” athlete.  When it comes to …

View Post

10 Ways to Avoid the Cold and Flu in (and out of) 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 …

View Post

3 Exercises to Reduce Firefighter Injuries and Improve Posture…

There are certain parts of the body that we, as fire rescue athletes, are more likely to injure.  If you look at the statistics of firefighter injuries you would see that they most commonly effect the back, the shoulders, and the knees. Also, as society continues to become more sedentary and be glued to TVs and mobile devices our posture …

View Post

Firefighter Challenge Workout to Honor Veterans…

Today I have a special Firefighter Challenge Workout to honor America’s true heroes….our Veterans.   Thank you for your service and sacrifice! This workout is 11 minutes of strength exercises followed by an 11 minute cardio interval (11-11 for Veterans Day).   The exercises can be changed based on available equipment and level of fitness.  Of course, make sure you …

View Post

Firefighter Metabolic Workout

Baseball season is now over.  Congrats to the Chicago Cubs for FINALLY breaking their streak.  I hope you enjoyed the game, the stress eating, the cocktails and treats that with this epic World Series.   I do not hope you carry the extra weight and lethargy that can occur after an epic victory and party… We all have a tendency to …

View Post

Simple Rules for Firefighter Fat Loss…

Firefighters, EMTs and Medics (Fire Rescue Athletes)….  Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more efficient” athlete.  When it comes …

View Post

Firefighter Interval Workout Options…

I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles. You can change the variables (times, weights and effort) based on your …