First Responders- Try this FRF 5K (+343 reps) Challenge Workout

By Zamzowfitness | Sep 7, 2022

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation and the FRCE. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

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First Responders: Stay Motivated with These Tips

By Zamzowfitness | Aug 26, 2022

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

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Fitness and Nutrition for Firefighters Simplified. (START HERE)

By Zamzowfitness | Aug 1, 2022

The basics of health and fitness are actually not that hard to follow. This post from FRF simplifies and defines the fitness success formula you need to follow as a firefighter, EMT and/ or medic.

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Tasty and Healthy Chicken Salad with grapes, apples, and walnuts.

By Zamzowfitness | Jul 28, 2022

Chicken salad is a great option for hot summer days in the firehouse (or any house). This recipe is quick, easy, and sure to please everyone in your crew. Give it a try.

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Discover the Best Functional Chest Exercise for First Responders.

By Zamzowfitness | Jul 20, 2022

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Alternate Arm DB Press. This is a great exercise to work the chest and upper body while improving balance and core strength.

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Essential Workout Components for Firefighters, EMTs, and Medics.

By Zamzowfitness | Jun 25, 2022

What are the components that every firefighter, EMT and medic should include in their workout programs? While there is not a “one size fits all” answer, there are five essential things that fire rescue athletes need to incorporate into their workout programs. Here they are…

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By Zamzowfitness | Jun 21, 2022

What supplements should you take? Do you really need to take supplements to make progress? Common questions heard around a lot of gyms and firehouses. There are many things to consider, take a look at this post for some great information and answers…

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Stay Lean and Fit for Duty Through the Summer with These Tips.

By Zamzowfitness | Jun 8, 2022

Summer brings nicer weather and social gatherings. It also brings more reasons to cheat on your nutrition and fitness. Avoid gaining fat and stay fit for duty by following these great tips from Fire Rescue Fitness.

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A First Responders Guide to Cortisol

By Zamzowfitness | May 31, 2022

What is cortisol and why do you need to know about it as a first responder? This great post from FRF will explain and answer that question and, most importantly tell you how to manage it for better health.

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