If you read the date of the post you will realize this was created after the Holiday Season.  Why would I create a "best fitness gifts" list after the gift-giving season?  Let's face it, we are in the era of gift cards and easy exchanges.   So, if you did not get a gift you wanted for the Holidays (or your birthday), use your new credit or gift card to get something that will help you get more healthy and fit.   These options are a great option to splurge on yourself or to buy for that beloved first responder in your life.

The credentials for this list are simple- be affordable and be effective.  These gifts can help relieve aches and pains, provide good nutrition, give some motivation, and ultimately improve the performance and health of any first responder.

#1.  The Peanut Foam Roller.

By now you have probably heard about foam rolling and how it can relieve muscle aches and improve mobility and recovery.  If not, here is a great article to read (click here)  Foam rolling has been gaining in popularity in gyms and firehouses over the past few years.   The idea behind foam rolling is fairly simple, use your own body weight to roll along the foam roller to find tight spots in your muscles.   By rolling on these "hot spots" which commonly occur in stressed muscles, you cause the nerves to relax and loosen.  This allows blood to flow more freely through the muscles and allows muscles to heal and repair more efficiently.

The concept behind foam rolling has remained the same over the years but the rollers themselves have evolved.  You can now get rollers of a wide variety of styles, shapes, and materials.  Some rollers vibrate and even heat up.  My personal opinion is that you don't need to get fancy, you just have to find something that works for you and to stay consistent with it.

Which, is why I love the "peanut" foam roller.    You can put this in your gym bag or overnight bag and use it practically anywhere.  I've found that it is really useful to use against a wall to get the shoulders and upper traps that can be difficult to get with the traditional foam roller.  These "nuts" (insert funny joke here..lol) come in various sizes (insert funny joke #2) and levels of hardness (insert joke #3).  I found a great option on Amazon.com that is under $20.   If you love foam rolling, you will love these!  If you have not tried foam rolling, you should try these...

Peanut foam roller set  (click here) Retail $15.

#2.  The Fitbit Charge 5, or Sense. 

I am sure you have read about fitness trackers and wearables?  They have only been the most popular fitness trend over the past two years. There are a lot of different options on the market, some are smartwatches, some are just something you wear on your wrist or finger, some even come with special clothing that can sense muscle tone.  As the technology has improved, so has the fitness wearables business.

I could write an entire article and post on fitness wearables (and maybe will soon) but, here is why I like these three Fitbit options.  Fitbit has been one of the more reliable brands on the market and is known for having good products and fairly good service.  They also have a very intuitive user interface that tells you what you want to know; steps, heart rate, distance, reminders to get moving, etc.   The details are different from product to product but the common functions are useful and can be used to motivate you to get more movement in throughout the day.  Personally, I am using mine to help me get the 10,000 steps required for the FRF 40-day Challenge.

What I really like about the Sense and Charge 5 is they have the technology to monitor heart health via ECG and an Electrodermal Activity sensor (EDA) that measures perspiration to register the wearer's stress levels.  And, they incorporate some of the most advanced sleep monitoring technology to help users monitor and improve sleep habits.  These functions are imperative for any first responder, the better we can monitor our stress levels and responses, the better we can manage and implement positive ways to manage it.

The biggest difference between the two products is that Sense also has the capabilities of a smartwatch which is reflected in the price.   Being a smartwatch, it integrates with a phone to show notifications, and it can install apps, expanding its capabilities.  Either option is a great gift and can really help to educate the user about their current health and level of stress.

Fitbit Sense- click here for more information.  Retail is around $199

Fitbit Charge 5- click here for more information. Retail is around $149. 

 

#3.  Percussion/ Massage Gun.   

As first responders, we routinely drag, step, pull, lift, and carry heavy objects which leads to achy and sore muscles.  As you read previously a great way to help manage these aches and pains is by a foam roller (see #1).  Another way is to use a gun or machine that can do it for us.

If you have picked up any fitness magazine, performed a fitness-related search on the internet, or watched your favorite sports team, you’ve probably seen a percussion gun. These industrial looking machines (also called massage guns, massagers, power massagers, or muscle guns) are handheld electronic tools that use a small motor to move a soft plastic or foam attachment back and forth or side to side, which you can use to rub, compress, and jiggle different parts of your body. There are a wide variety of shapes and sizes of these guns along with a vast array of attachments that go with them. I actually created a post about the various options and attachments available, you can read that by clicking here. 

There are a lot of different options on the market, a lot of which are overpriced.   I have used very expensive guns and not-so-expensive guns and could not really tell the difference.  The best options include a case to keep all the attachments and the charging cord handy.  Based on my personal usage and feedback from other responders, there are two really affordable options that would make for great gifts.

• The HOEE gun is a great option for those that want to get started using a massage gun and do not want to invest a lot of money.  This model has 20 different speeds and comes with a case.

HOEE- Massage Gun Deep Tissue, Handheld Percussion Muscle Massager for Athletes, Lightweight, Portable, Long Battery Life, LCD Touch Screen, 30 Speeds & 10 Heads (click here for more information). On sale at Amazon for $49.99

• The FLYBY has a lot of good reviews.  It is powerful and quiet.  A great mid-level gun and investment, very similar to the gun I have and use daily.  I highly recommend it.  

Flyby F1Pro--  Deep Tissue Massage Gun.    Quiet Handheld Percussion Massager - Back Muscle Soreness & Recovery for Athletes - Men & Women - Lightweight, Portable, Long Battery Life, 3 Speeds & 6 Heads.  -$69.99

Which is a better gift option for those aching muscles- the peanut foam roller or the massage gun?  They both are.  Percussion guns can be used to accompany foam rolling (and visa-versa) and hit muscles groups from different angles and at different intensities.  When both are used they can really improve recovery.

#4.  Built Snack Bars. 

Long shifts and calls can create havoc on a first responders' appetite and food choices.  If you, as a first responder, are not prepared with some health go-to snacks you are bound to make some bad nutritional choices.  This is true for any profession but it seems to affect first responders a little more due to the fact that most firehouses and ems facilities have baked goods and candy always available.

This is where the Built Bar can come in handy! I like to have a couple of these handy throughout my shift and day.  They have a good amount of nutrition with some good fiber and protein and they taste great.  The only issue you might have is that they do contain sugar alcohols that, if you eat too many in a day can cause some bloating and gas.  Which, actually is not a bad thing, it helps you only eat one or two a day.   The chart below shows why these Built Bars are one of the better options for a quick and tasty snack.  There are a lot of flavors to choose from and the company likes to introduce new ones each month.  I love the Cherry Barcia, Salted Carmel, and/or the Cookies N' Cream flavors.  You can also mix and match flavors which would make a great gift option.

Click here to get Built Bars at a 15% discount, use code GETFRF.

#5.  FRF 40-Day Resilient Challenge Program.  

And finally, the one gift that can tie all these other gifts together.   The best gift option (I might be biased) to give any first responder is the FRF 40-day Resilience Challenge Program.   Let's face it, the last few years have been very difficult for firefighters, EMTs, paramedics, nurses, doctors, police officers.  The stress of the pandemic along with the already stressful job has taught us that health and fitness include more than just squats and arm curls.

As a first responder, it is essential that you are and stay fit physically.   What the last few years have confirmed is that we also need to focus on our stress management and mental health skills.  You can do all the planks and bench presses you want but if you are not managing the other aspects of your health- nutrition, mental health, and recovery, you are destined for some type of breakdown.  That breakdown can take many different forms; weight problems, relationship issues, using alcohol and drugs, PTSD, poor cognitive function, and/or you can just turn into a real a$$hole.   And yes, there is a lot of research that confirms that unmanaged stress can cause these issues along with many other health issues.

Enter the FRF 40-day Resilience Program.  This is more than just another FRF Workout, this program includes resources and guidance on how to manage your fitness, mental health, and nutrition to become a more functionally fit and resilient first responder.

The program includes a 40-day workout program that can be adapted to every fitness level.   FRF just launched a new GET FRF App and platform that allows the user to change exercises based on available equipment and level of fitness.  This new app platform also gives users direct access to coaches and each other for support and motivation.  This complete program also includes the NEW FRF Healthy Eating Guide for First Responders, recipes, and meal plan examples.   AND, New for 2022, the program includes resources on mental health and stress management that can easily be integrated into any schedule and lifestyle.  Put all this together and you have THE MOST EFFECTIVE HEALTH AND FITNESS PROGRAM FOR FIRST RESPONDERS!

Click HERE to join the FRF Challenge.  Use code FRFIN22 for a 22% discount.

This is the most "complete" workout and fitness program FRF has ever created and a great gift to give "yourself" or that firefighter, EMT, or medic in your life.  I personally feel that every first responder should do this challenge to help them build strategies to manage their health and fitness.  A bonus to the program is that you can also participate with me as I feel so strongly about the program I will be doing also be doing it.

 

Give the gift of health and fitness to that first responder in your life...

There you go, five great ways to splurge on yourself or for your beloved first responder.   There is no greater return on a gift than promoting one's health and fitness.   Please reach out (click here to contact Zam) with any questions and comments.  I look forward to seeing you in the FRF Challenge and hope to help you become a more Resilient and Fit Responder in 2022!

-ZAM  (Aaron Zamzow)