First Responder Holiday Fitness Tips

Do Not go into "Holiday Mode." Here are some tips to help you manage your fitness during the Holiday Season.

As the Holidays approach the stress levels go up and the health of most people goes down.  It's easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.  So, as a gift here are some great FRF fitness tips that will help you manage your stress and waistline through the season.

Don’t give up on your fitness.  It is easy to just give up on your workouts and go into "Holiday Mode."  It is also easy to put off your fitness to wait until the new year to work on your health and fitness.  One thing to remember is that fitness is good for your body and mind, anytime!  Working out can help manage your waistline and help you mentally get more out of the holiday.  And, let's face it, this has been a really stressful year, consistent fitness will really help.

Your workouts don’t have to be hours long either, try to work out 3-4 times a week for 30 minutes.  If you need a program and some workout ideas, FRF has a gift for you.  You can get the FRF 28-day Catalyst Program for FREE to help you get through the Holidays.  The program includes workouts you can do in the gym and at home.  It also includes exercise pics and videos and even access to the FRF tracking app.

Click Here to Get the FRF 28-day Catalyst program for FREE!

Stay hydrated... with water.  Hydration is critical for optimal performance and stress management.  The link between water and stress reduction is well documented. All of our organs, including our brains, need water to function properly. If you’re dehydrated, your body isn’t running well -- and that can lead to stress.  Studies have shown that being just half a liter dehydrated can increase your cortisol levels.  Cortisol is a stress hormone.  So, staying properly hydrated can keep you performing, thinking, and managing stress better.  If you are partaking in a libation or two, make sure you have some water to combat the dehydration alcohol can have.

Only eat until you are 80% full.-- Use this trick to help you manage your nutrition and lose fat (especially during the holidays). The brain is always behind the stomach in signaling that we are full.  Hunger and satiety cues are based on the release of hormones within our bodies. It takes about 15-20 minutes for the body to signal to the brain that you are full. If you are eating too quickly while watching TV or distracted, then you won’t even sense these subtle changes going on internally.   Then, you go back for a second (or third) helping because you still feel hungry.  A couple of minutes later you discover you are too stuffed!  This is a common occurrence in most firehouses.

Eat too fast and miss the "stop" sign our body sends us and consume too much food and over-tax our digestive systems.  We have all experienced that feeling at one time or another (some more than others).

So, slow down eating, chew your food, limit distractions like TV and get in touch with how you feel while enjoying your food.  Try to take at least 15 to 20 minutes to eat your first helpings, then re-evaluate if you are still hungry.


Make a commitment to your family, your crew, and your community to be the best version of yourself.  It starts with working on improving your fitness and your health.

Enjoy the Holidays, Be Grateful, Be Present and Be Kind.  And be ready to GET FRF in 2022.

Happy Holidays!


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