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FRF Birthday Challenge Workout for First Responders.

Feb 22, 2022

Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!

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Every first responder needs to read this! Start improving your health and fitness today.

Jan 13, 2022

The stress we face as first responders is greater than ever. You must, as a dedicated first responder, commit to managing stress and health. Take care of yourself so you can take care of those you serve (community, crew, family).

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Five Easy Ways to Reduce Sugar

Jan 7, 2022

Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweat tooth and lose that extra weight.

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The Best Gifts for First Responders

Jan 4, 2022

One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.

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Fitness Tips for First Responders- The Holiday Twelve!

Dec 25, 2021

These twelve fitness tips will help you survive the holidays and thrive in the new year! Commit to improving your health and fitness this year! Your family, your crew and your community are counting on you. This is the year to build your first responder resilience.

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Healthy Firehouse Pancake Options

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

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

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

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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