A Workout That Will Help You “Never Forget”

By Zamzowfitness | Sep 10, 2021

Hard to believe it has been 20 years since 9-11. Hopefully, you will take some time over the next few days to honor those we lost and reflect on the significance of the day. I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to be the “best” we can be as first responders. Training to be our best, not only physically but mentally as well.
To help keep responders motivated, FRF created this challenge workout for you and your crew to perform as a way to always remember…

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Try this FRF 5K (+343 reps) Virtual Workout

By Zamzowfitness | Aug 25, 2021

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

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First Responder Fitness: Stay Motivated with These Tips

By Zamzowfitness | Aug 18, 2021

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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Ten Healthy Snacks for First Responders

By Zamzowfitness | Aug 4, 2021

It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.

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First Responders- Start Your Next Shift with these 3 Movements

By Zamzowfitness | Jul 20, 2021

Do you check your body every shift like you check your equipment and rig? Here is a great way every first responder should begin their shift…

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Tips to help control portions in (and out) of the Firehouse.

By Zamzowfitness | Jul 12, 2021

Portion control is a challenge for many first responders. Vast quantities of unhealthy foods along with busy shifts make it difficult. Here are some tips from FRF that will help you control portions and your hunger to eat too much.

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The 5 Fitness Tips Every First Responder Needs to Follow

By Zamzowfitness | Jun 21, 2021

Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check.  The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy.  Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.

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First Responders- Burn Calories and Improve mobility with this Memorial Day Workout Option

By Zamzowfitness | May 30, 2021

Firefighters, EMTs and Medics, earn your holiday carbohydrates with this highly metabolic workout. This is a great option for the firehouse (or home) to help burn calories and improve mobility. Give it a try! #GETFRF

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First Responders- Stay Hydrated, Stay Alive…

By Zamzowfitness | May 6, 2021

Water is essential for fire suppression. What many firefighters do not realize is how important it is for performance, cognitive thinking and survival on the fireground (and off).

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