Zamzowfitness

Healthy Firehouse Pancake Options

By Zamzowfitness | Dec 5, 2021

Pancakes, a staple in the firehouse brunch or breakfast menu yet rarely a healthy option. That is until now. Take a look and try these healthy firehouse pancake options. Your crew and/or family will not know the difference.

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First Responder Holiday Fitness Tips

By Zamzowfitness | Dec 2, 2021

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.

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FRF Functional Exercise for Firefighters- Prisoner Squats

By Zamzowfitness | Nov 6, 2021

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Prisoner Squat. This is a great exercise to work the postural muscles of the shoulders and upper back and mobility of the lower body. Click to link to hear more…

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Simple and Healthy Chicken Parmesan Recipe for First Responders

By Zamzowfitness | Oct 28, 2021

Chicken Parmesan is a firehouse staple meal. There are a lot of ways to make it, including some that are not very healthy. Here is a healthier option, quick to prepare, and very tasty. Your crew (and family) will love it. Give it a try.

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The First Responders Guide to Percussion (massage) Guns

By Zamzowfitness | Oct 13, 2021

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 (percussion or massage guns) are handheld electronic tools that use a small motor to move an attachment over your muscles. There are a wide variety of shapes and sizes of these guns along with a vast array of attachments that go with them. They are becoming very popular in firehouses and gyms all over but are they really worth it?

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Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).

By Zamzowfitness | Oct 9, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are reasons 11-21 that confirm why every first responder needs to consistently exercise.

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FRF Functional Exercise for Firefighters- Standing DB Press

By Zamzowfitness | Oct 2, 2021

What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. In this post from FRF, Aaron Zamzow defines “functional” for first responders and gives a great exercise example. Check it out!

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FRF Mobility Routine for First Responders

By Zamzowfitness | Sep 23, 2021

This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate pain and tension in those muscles. Perform this 50-second routine before your shifts and workouts especially if you are feeling tight and stiff. These movements will help you feel and move better on and off the fire/rescue scene.

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Top 21 Reasons First Responders Need to Exercise (Numbers 1-10).

By Zamzowfitness | Sep 13, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 21 reasons that confirm why every first responder needs to consistently exercise.

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