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Top Five Fitness Trends in the Fire Service for 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 to see in departments this year. You would think that the correlation would be almost the same, but the budget restrictions and the fire service’s (sometimes) resistance to change can hinder progress and slow popular fitness trends. Another reason the popular trends you see in your health club may not make it to the fire services is due to workout outcomes. People in the health club are primarily working out for aesthetics and improved health while firefighters, EMTs and medics are (or should be) working out for performance, overall health and then for the six…
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How to Create a 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…
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10 Healthy Snack Options for the Firehouse
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, diabetes, hypertension and numerous types of cancer. Let me repeat that…. Poor nutrition can contribute to heart disease, diabetes, hypertension and numerous types of cancer. Currently, in the fire service, the number one reason we die in the line of duty is sudden cardiac arrest. Also, the number of strokes and incidences of caner are growing at alarming rates. In the fire service we are taught to risk a lot only when you can save a lot and to always “minimize the risk” whenever we can. So, with that in mind, does your nutrition…
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Get Strong and Lean with this FRF Bodyweight Workout.
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 this workout when on the road, all you need is a little floor space and a towel (or webbing). The objective of the workout is to complete all the assigned reps of each exercise for a total of 500 reps. **You can substitute out any of the exercises if you would like. Beginners can bounce around from exercise to exercise until all reps are completed. For a more challenging workout you should try to complete all the reps of one exercise before moving to the next. Perform a couple of minutes of active warm-up movements first…
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10 Tips to Avoid the Flu and Cold in the Firehouse
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 the bed covers. To avoid this misery, prevention is the best cure. So with over 200 mutating cold-causing viruses floating around, what’s a fire rescue athlete to do to avoid getting sick? While in our profession it can be hard to dodge every germ, there are proactive ways to boost your immune system and help prevent catching a cold or the flu. Take a look at these 10 ways: Wash Hands Frequently. One of the most effective ways to prevent colds and the flu is simply washing your hands properly and frequently. Wash your hands…
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Firefighter Exercise to Improve Shoulder Strength
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 doing isolated shoulder exercises (from a seated position). So, today I wanted to give you an exercise and a that actually comes from the king of bodybuilding…. Arnold. He created a shoulder press variation that effectively worked all three “heads” –front, middle, and back– of your shoulders. And, by changing the stance and performing the movement from a standing position it will definitely help with your performance on the fireground. FRF “Arnold” Press- Stand holding a pair of dumbbells in front of your shoulders, with your palms facing your body and your elbows in…
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Get Fire Rescue Fit in 2018! Win Cash, Prizes and Motivate Others…
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 obesity rate in firefighters is higher than the general population. Sadly, firefighters are more likely to die from a heart attack or stroke than in a fire related incident. WE MUST CREATE a HEALTHY CULTURE IN THE FIRE SERVICE as lives, communities and our families are counting us! Take the “fit for duty” challenge, get others in your department involved and help change the fire service industry! See the complete entry instructions below. Deadline to submit your results entry is April 15th, 2018 Good luck! Rules of the 2018 FRF “Fit for Duty” Challenge Contest Important Dates: The Contest officially starts on…
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3 Exercises Every Firefighter Must Do!
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, then provide exercises that would challenge and improve them. These, in essence, are the basics of “functional training.” So, when I talk about “functional” firefighter fitness, I am referring to the physical aspects that we, as firefighters, need to do our job. Therefore, in order for an exercise to be “functional” for firefighters, it must effectively train us to meet the demands of the fire and rescue ground. Would you agree? Would you also agree that the older traditional weight–lifting machines and exercises seen in most firehouses do not ‘functionally” address the physical challenges we…
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Healthy Turkey Loaf for the Firehouse
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 and you have a great meal. FRF Healthy Turkey Loaf Prep Time: 5 minutes Cook Time: 25 minutes Ready In: 30 minutes Servings: 4 INGREDIENTS: 1 pound ground turkey 1 egg, lightly beaten ¼ cup salsa 1/4 cup chopped red bell pepper 1/4 cup chopped yellow bell pepper ¼ cup chopped onion ½ cup dry bread crumbs Lemon pepper to taste DIRECTIONS: Preheat oven to 350°F and coat lightly a loaf pan with olive oil cooking spray. In a large bowl combine the turkey, egg, salsa, red bell pepper, yellow bell pepper, onion,…
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