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.

Read More

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.

Read More

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

Read More

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).

Read More

Build Cardio Conditioning and Fight Fireground Fatigue with this Workout Addition

By Zamzowfitness | Apr 14, 2021

Here is a great way to incorporate fireground “functional” movements into your workouts. Improve your cardiovascular conditioning and improve performance.

Read More

FRF Stuffed Peppers

By Zamzowfitness | Mar 15, 2021

Looking for a quick, tasty, and healthy recipe for your crew and family? Try the FRF Stuffed Peppers, they satisfy every taste!

Read More

Create an Effective Firefighter Workout Schedule

By Zamzowfitness | Mar 10, 2021

Do you work out on-shift? Should you work out on-shift and what is the best workout to perform? Fire Rescue Fitness explains the best workout options for those on-shift and how-to set-up your workout schedule for success.

Read More

The Best First Responder Workout Programs Have These Components.

By Zamzowfitness | Feb 26, 2021

Workout programs should help first responders perform better on and off the fire/ rescue scene, reduce chances of injury and ultimately prolong their career. Properly planned programs will do this, especially if they contain these components. Read this great post from Fire Rescue Fitness.

Read More

FRF-Quick and Efficient First Responder Workout Option

By Zamzowfitness | Feb 22, 2021

Do not let the excuse of a “lack of time” time ruin your fitness progress. Here is a great workout option from FRF that will help you stay fit and healthy even if you don’t have a lot of time. No Excuses, get fire rescue fit…

Read More