Welcome to the FRF Blog

Please scroll through our 200+ posts.

Boosting Energy and Alertness: The Power of Coffee Naps for First Responders

Calling all first responders: are you in need of a boost during your long shifts? Discover the power of coffee naps to maximize your energy and productivity. Read why this combination is the perfect combination. Stay alert, refreshed, and ready to serve.

Read More

A Workout That You “Never Forget”

As we approach this milestone, I encourage you to set aside some time in the coming days to pay tribute to those we lost and contemplate the profound impact of that day. In my heart, I firmly believe that one of the most meaningful ways to honor those who made the ultimate sacrifice is by striving to be the absolute best versions of ourselves as first responders. This entails not only physical fitness but also mental fortitude. To keep your spirits high and your motivation soaring, FRF has designed a special challenge workout for you and your team, serving as a constant reminder…

Read More

Functional Upper body Exercise for Firefighters- Standing DB Press

What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. Click to link to discover the best way to define functional training for firefighters.

Read More

The Best Nutrition Tips and Hacks for First Responders- Firefighters, EMTs and Medics.

Learn how healthy first responders prepare and plan their nutrition. These tips and hacks will have you eating better and making fitness progress.

Read More

Firefighter Fat Loss Tricks for the Firehouse (or any house).

Discover how these two tricks can help firefighters increase fat loss and improve their health.

Read More

First Responders Improve Mobility- Start Your Next Shift with these 3 Movements

Do you check your body every shift like you check your equipment and rig? Here is a great way every first responder should begin their shift. These movements will prepare your body for the rigors of the shift and day.

Read More
hydrate to improve firefighter performance and manage stress

First Responders- Stay Hydrated, Stay Alive…

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). Stay hydrated, and stay fit for the job.

Read More

Hydrate- Why Firefighters “Should” Love Water

As firefighters we all understand the importance water plays in putting out fires. But, do we understand the benefits it has on our physical and mental status? Read this post from FRF about the importance of water for your mind and body.

Read More

The Best Benefits of Fiber for Firefighters

Anyone can reap the benefit of more fiber in their diet. Firefighters, however, due to the high risk of heart disease and cancer can really benefit from getting the right amount of fiber in their daily food intake.

Read More