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First Responders- Boost Your Immunity with These Tips…
Cold, flu and virus season is here. While in our profession it can be hard to dodge every germ, there are proactive ways to boost your immune system and prevent catching a cold or the flu. Here are some great tips from Fire Rescue Fitness to help you…
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The 5 Fitness Tips Every First Responder Needs to Follow
Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check. The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy. Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.
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Simple Rules for Firefighter Fat Loss.
All of a sudden you noticed your uniform is not fitting and you have gained some fat around your waist. Here are 5 things you should do to reverse the fat gain and get back into your uniform.
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Is IM Fasting Good for Firefighters, EMT’s and Medics?
Fasting for first responders? Yes, this eating technique can help manage stress, curb cravings and keep you healthy. Click the link to read and watch all about it.
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Essential Fitness Equipment for Fire Departments
I get a lot of requests to address the “best” equipment to put in fire stations, which is the topic of today’s post. Unfortunately, the biggest factor in firehouse gym set-up is price and budget so I will try to keep this in mind. First off, I want to address the what we don’t need in firehouse gyms. I actually created a special report that addresses the 5 worst exercises for firefighters in which we cover the lack of need for a leg press, leg extension and leg curl machine (you can get that report by clicking here). These machines, like the pec deck, chest press and shoulder machine press don’t fit the natural movement patterns of the joints they are supposed to work and promote bad form and injury. So, let’s avoid putting these types of machines in our firehouses. What we do need are pieces of equipment that…
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Stretches that will Improve Firefighter Performance.
Stretching and flexibility are often taken for granted. The older I get (over 50), the more I realize how valuable the flexibility and mobility components of a workout are. Often skipped, I believe that a solid flexibility program (active warm-up, stretching, and foam rolling) can greatly improve your performance on and off the fire ground. Today I wanted to give you a 5 Simple Exercises that can improve your performance. These exercises can be performed after a workout or a shift or even during your shift. You want to hold each stretch for at least 15 seconds, if not 30 seconds. Repeat the circuit as many times as possible. Remember to breathe and maintain good posture throughout each stretch, and don’t force the stretch. Ease into each position and if it hurts…stop. Here is a video overview of the stretches. Here are the individual Stretches. Downward Dog– Push your…
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Essential Workout Components for Firefighters, EMTs, and Medics.
What are the components that every firefighter, EMT and medic should include in their workout programs? While there is not a “one size fits all” answer, there are six essential things that fire rescue athletes need to incorporate into their workout programs. Here they are…
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Will Ice Baths Help First Responders with Stress?
You might have seen professional athletes hop in an ice bath after a game or long practice. Or maybe you know a fitness buff or celebrity who swears by ice baths for post-workout recovery. Cold-water plunges are a form of cryotherapy, which involves using cold to treat various issues. Although the technique has become popular again in recent years, it’s nothing new. People have used cold-water immersion for health and wellness for centuries. Hopping into an icy bath might not seem appealing to everyone. But the practice may support your physical and mental health which is why we are starting to see them emerge around some firehouses. Some firefighters find that they sleep better and feel more relaxed and refreshed following a cold bath session. That said, don’t jump into a cold bath looking for a cure-all. Much of the research on the benefits of ice baths is mixed and…
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The “Golden” Rules of 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…
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