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Do This to Stay Fit In (and Out) of the Firehouse
It seems like fitness information is coming from every angle these days. Experts tell us that we need to “do yoga, do crossfit, do low intensity, do high intensity, do weights, don’t do weights.” It can get to be very frustrating and in some cases overwhelming. My goal with FRF is to sift through all the so-called research and experts predictions to give you solid resources that will get you “fit for duty.” today I want to give you 3 (actually I threw in a bonus 4th) things you can do to stay fit in and out of the firehouse. These are very easy tasks and will help you get your fitness on-track. Click the video below to discover the 3 Things you Need to Do to Stay Fit in the Firehouse. Try to do these things every shift (and every day). Stay hydrated. Water is the source of…
Firefighter Challenge Workout for your Crew
Great Crew Total Body Challenge Workout for the Firehouse (or any gym). Here is a great assessment and/ or workout to challenge your entire body. The workout does not require a lot of equipment so you can do it at the firehouse (or your house). You can substitute these exercises if you want based on your available equipment. You must perform the active warm-up first. This warm-up will increase your core temperature, improve range of motion and get you ready for the workout. (Click here for a quick overview of the warm-up exercises). Perform 2 circuits of the following 5 exercises: 1. Chops (5-10 reps) 2. Knee Hugs (5-10 reps each) 3. Spidermans (5-10 reps each) 4. Knees side to side (5-10 reps each) 5. Quadraped Rotations (5-10 reps each) After completing the warm-up go right into the workout. The goal is to perform as many reps as possible of…
The Essential Rules of “Good” Firefighter Nutrition
Eat This. Don’t Eat That. Eating healthy or figuring out how to eat healthy, can be a very frustrating thing. So today, I wanted to give you some great rules (and a golden rule) to help you simplify “healthy” eating. First of all, there are a couple of basic rules of healthy eating that every firefighter, EMT, medic, mom, dad, Chief…person, should focus on. Healthy Eating (or Drinking) Rule #1. Stay Hydrated: Drink Lots of Water. Whether your body is turning food into fuel or working away at your fat reserves, it needs water to efficiently burn calories. If you are not fully hydrated, your metabolism will slow down and you won’t be burning calories as efficiently as you can. Hydration also plays a role in performance, the better hydrated, the better you perform. And, staying hydrated can reduce your chances of sudden cardiac arrest and stroke! Try to drink…
Create an Effective Firefighter Workout Schedule
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 duty. Yet , if we burn out in the gym we won’t be able to perform when it really matters. I recently post workout options and get a lot of emails to post more. But, before I do, I think its really important to keep the big “fitness” picture in mind and see how all these workouts should be organized. Part of the big picture is to figure out “what is the best form of exercise to perform on duty?” If you want a done-f0r-you program that incorporates the best firefighter workouts organized in…
The 5 Steps to Get More Fit for Duty
The last five years, I have been sponsoring the FRF “Fit for Duty” Challenge. This past year there were over 100 submissions from firefighters, EMTs and medics from all over the world (the United States, Canada, Australia, and New Zealand) that made some great fitness progress and helped change their lives with improved health and fitness. Reading all these stories is both humbling and motivating! My mission with Fire Rescue Fitness is to educate and motivate 100,000 firefighters, EMTs and medics to get “fit for duty.” Each year after the Challenge is completed I feel like I/ we (the FRF nation included), are getting there but there are still a lot more work to do. Looking for a complete workout program to help you get Fire Rescue Fit? Click here to discover the workouts (and NEW FRF Workout app) trusted and used by thousands of firefighters EMTs and medics… It…
Get Fire Rescue Fit with this Firefighter Workout Option.
I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs. This is one of the workouts you will find in the NEW FRF “Fit for Duty” Fat Loss for Firefighters Workout Program (now with the FRF Workout App) This is a great Firefighter Body weight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). Give this a try! You must perform the active warm-up first. This warm-up will increase your core temperature, improve range of motion and get you ready for the workout. (Click here for a quick overview of the warm-up exercises). Perform 2 circuits of the following 5 exercises: 1. Chops (5-10 reps) 2. Knee Hugs (5-10 reps each) 3. Spidermans (5-10 reps each) 4. Knees side to side (5-10 reps each) 5. Quadraped Rotations (5-10 reps each)…
How to Resist the Sweets in the Firehouse
If you are “jonesing” for some sweets, you might think it’s best to have just a tiny bit. Don’t! You will only wind up craving more. A study published by Obesity showed that we tend to associate food with internal feelings, like anxiety, stress or happiness. Or external stimuli, like the sirens or bells. Whenever we feel these emotions or situations we automatically crave the foods we associate with them. so each time you give in and have that sugary snack at the firehouse- which you probably do often, you start to condition your body and brain to expect and crave it. What’s the solution? Remove the stimulus! Don’t keep the junk food in a visible place like on the table and or counter. Better yet, when you feel a craving coming on, don’t go to the kitchen or a place where junk food is lurking. So, if you are…
FRF (Fire Rescue Fitness) Thanksgiving Workout to burn some calories…
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning (or afternoon) calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel better all day and don’t eat as much. Please give this a try! Try to do as many circuits as possible in 15 or 20 minutes. Remember to perform an active warm-up before you begin. Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises. Click on the video. Start with these active warm-up exercises. Perform each exercise for the prescribed number of reps. You only need to perform each one of the active warm-up exercises one time. Step forward lunge with twist (5…