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Reducing Sugar in the Firehouse…
Ohhh sugar! It seems to be a common staple at any firehouse, especially around the holidays- donuts on the table, cookies on the counter and ice cream in the fridge. But because its there doesn’t mean you should constantly indulge. It’s been pretty well documented that sugar can have a harmful effect on the your health (click here for a good article on that). Research has linked this sweet substance to obesity, heart disease, liver disease, higher rates of cancer, tooth decay along with other problems. Sugar also has an addictive quality that makes it a hard “habit” to break. According to data from the U.S. in 2008, on average, people are consuming over 60 pounds (28 kg) of added sugar per year and this does not even include fruit juices. In 2008 the average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories! How…
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Combating Firefighter Obesity…
This is scary…We need to change. Rates of overweight and obese individuals in the fire service are higher than those found in the general public, according to a new study. Researchers looked at the body composition of both career and volunteer firefighters across the nation, with overweight and obesity rates ranging from 73 percent to 88 percent. About two-thirds of Americans are overweight or obese on a general, national level. The research demonstrates that a large percentage of firefighters do not meet minimal standards of physical fitness, according to the study conducted by the NVFC National Volunteer Fire Council– “Addressing the Epidemic of Obesity in the United States Fire Service” looks at the impact of obesity, the scope of obesity in the fire service, and why obesity has become an epidemic. The report also adds that “as firefighters gain more weight, research has found that cardio respiratory fitness plummets and…
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Essential Exercise to Get Firefighter Fit
Balance, coordination, power, strength, cardiovascular recovery….all essential fitness traits of the “fit for duty” Fire Rescue Athlete. If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits. One of the most overlooked is balance and coordination. As a trainer I get asked how and when is the best time to train for balance? As a firefighter I get asked why do I need to train for balance? The last thing you want to happen as you climb a ladder or lift a patient is to lose your balance; this often leads to injury or possible death. You can easily modify current exercises to challenge your balance by changing your stance (going from two legs to one), standing on a balance board or BOSU, changing your angle of movement (incline or decline), and/or using a stability ball instead of a stable object.…
Read MoreFirefighter Cardio Workout (#2)
A couple weeks ago I posted a cardio interval workout that can be performed at the firehouse with in about 15 to 25 minutes with minimal equipment. Do to the great response (please keep the comments and emails coming) I put together another workout. Once again this is an option for a firefighter/medic that has minimal equipment and time yet still wants a good workout. This can be used as a cardio interval training workout day (for those following any FRF Workout Program) and/or as a good workout to get the blood flowing. Give it a shot! This is a great interval to perform at the firehouse, it doesn’t require a lot of equipment and is very short in duration yet effective. The work intervals can be adjusted to your level of fitness. Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise. Intermediates should…
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Firefighter Fitness and Metabolism… Part 2
How to Make Your Body Burn More Calories. Here is the low down on weight gain/loss. Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week. This may explain why that ‘lucky’ person across the table from you does not get fat from all that junk food; they consume less calories than they burn. You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it. 1) Basal Metabolic Rate (Metabolism or BMR) — This is the amount of calories you burn just by being alive…
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Eating Lean in the Firehouse- Rule #1
Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. To help firefighters, EMTs and Medics get their nutrition in check, I created the SOPs to Eating Lean in the Firehouse. Here is one of the Rules to Eating Lean in the Firehouse. Limit or eliminate all liquid calories – fruit juices, soda pop, Gatorade, and alcohol. Of course in this day and age you won’t be drinking in the firehouse but it is something to minimize when off the job. Alcohol provides nothing but empty calories and provokes bad choices (about food and other things). If you’re going to drink beer, wine, or liquor, just keep in mind it will add calories and could keep you further away from getting fit for duty. BUT, we’ve got to have a little fun…
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Firefighter Fitness and Metabolism
What is Metabolism? You may often here around the firehouse someone say “I have a slow metabolism.” Usually these individuals are a little on the larger size and often like to joke about their size. Unfortunately, these people are at a very high risk to keep the trend of heart related Firefighter fatalities in tact. I’m not saying that larger individuals cannot perform the job, in most cases they are great firefighters. What I am saying is that there is more to the picture than a “slow metabolism.” There are a large number of individuals that believe the reason they are overweight has nothing to do with their appetite, and/or level of activity. They assume it is an inherent problem with their “metabolism”. So, today I wanted to clear the air around the firehouse (and other houses) about what metabolism really is. Taber’s Medical Dictionary defines Metabolism as: The sum…
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Snacking Around the Firehouse
Everyone (especially around the firehouse) loves a good snack. But what actually is a “good” snack. If you ask some, they will define a good snack as something that tastes great but doesn’t fill you up like a meal. If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What firefighters/emts/ must remember is that the foods you eat at snack time can make a big difference in your energy level, decision making, performance, and overall health. Choose the wrong snack, and you’ll feel dragged down, tired and cloudy. Choose wisely, and you’ll get the boost and performance you need. Choose your snacks wisely, you never know when you will need the exra energy. Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!…
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