Aaron Zamzow (ZAM)

Top Five Fitness Trends in the Fire Service for 2018.

By Aaron Zamzow (ZAM) | Jan 31, 2018

Every year I try to take some time to evaluate current fitness trends in the general public and in the fire service.  I have been very fortunate to have some great connections in both industries, based on my research and numerous conversations with colleagues,  I’ve identified some of the fitness trends we are most likely…

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How to Create a Firefighter Workout Schedule

By Aaron Zamzow (ZAM) | Jan 19, 2018

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?  How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for…

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10 Healthy Snack Options for the Firehouse

By Aaron Zamzow (ZAM) | Jan 15, 2018

Nutrition plays a very large roll in your health and fitness.  Unhealthy eating habits have contributed to the obesity epidemic in the United States and especially in the fire service.   A poor diet is associated with major health risks that can cause illness and poor performance when it counts.  Poor nutrition can contribute to heart disease,…

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Get Strong and Lean with this FRF Bodyweight Workout.

By Aaron Zamzow (ZAM) | Jan 2, 2018

It can be very difficult to try to stay “fit for duty” on vacation,  during the Holidays,  or if you  don’t have access to a lot of equipment.  This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment.    I actually performed…

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10 Tips to Avoid the Flu and Cold in the Firehouse

By Aaron Zamzow (ZAM) | Jan 1, 2018

I’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more.  The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under…

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Firefighter Exercise to Improve Shoulder Strength

By Aaron Zamzow (ZAM) | Dec 18, 2017

Improve your performance on (and off) the fireground with this exercise. Shoulder and upper body strength are an essential fitness trait required on the fire ground.   Hoisting ladders, hoseline, carrying equipment all require strength of the shoulders AND good core stability to support the movement.  Yet, I still see a lot of fire rescue athletes…

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Get Fire Rescue Fit in 2018! Win Cash, Prizes and Motivate Others…

By Aaron Zamzow (ZAM) | Dec 12, 2017

Over $3,000 in cash and prizes will be given away to Firefighters, EMTs and Medics!  YOU can Win and more importantly Motivate Others in the Fire Service!   Get Your Plan Started Today!  The purpose of the contest is to motivate Firefighters, EMTs and Medics to change the unhealthy culture of the fire service.   Statistics show that the…

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3 Exercises Every Firefighter Must Do!

By Aaron Zamzow (ZAM) | Nov 29, 2017

Before I got into the fire service (almost 15 years ago) I worked with athletes, some amateur, some pro.   The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics).  The first thing we would do is evaluate the motions and muscles needed in their sport,…

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Healthy Turkey Loaf for the Firehouse

By Aaron Zamzow (ZAM) | Nov 28, 2017

Tis the season for Turkey…loaf.   I know how difficult it can be to find some good staple healthy meals for the firehouse (or any house for that matter.)  Here is a great recipe that I use.  It is easy to prepare and takes only 30 minutes.  Add a salad or some vegetables to the plate…

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