components of firefighter workout

FRF Birthday Challenge Workout for First Responders.

By Aaron Zamzow (ZAM) | Feb 21, 2023

Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!

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Simple Rules for Firefighter Fat Loss.

By Aaron Zamzow (ZAM) | Feb 19, 2023

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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Try this Firefighter Mobility Routine to Alleviate Back Pain and Tight Hips

By Aaron Zamzow (ZAM) | Feb 16, 2023

Tight hips and hamstrings can lead to low back pain and hip pain. This FRF mobility routine will help improve mobility and balance in these tight muscles and help improve performance. Give it a try.

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Is The Keto Diet Good for Firefighters?

By Aaron Zamzow (ZAM) | Feb 11, 2023

Can Firefighters Fight the Flames with Keto? This article from Fire Rescue Fitness looks at the pros and cons of going Keto in the fire service.

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TOP 23 Reasons First Responders Need to Exercise in 2023

By Aaron Zamzow (ZAM) | Feb 8, 2023

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 23 reasons that confirm why every first responder needs to consistently exercise.

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Firefighter Cancer Prevention- How to Reduce Your Risk

By Aaron Zamzow (ZAM) | Jan 12, 2023

The latest research shows that firefighters are more likely to develop cancer than the general population. There are, however ways to reduce your risks. Fire Rescue fitness has created a list of the five best ways to reduce your risks of cancer as a firefighter, EMT, and/or medic.

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First Responders- Create this Habit to Get Fit in 2023

By Aaron Zamzow (ZAM) | Dec 31, 2022

The key to accomplishing your fitness goal starts with a focus on establishing healthy habits first and results second. Regardless of what your overall goal is, here is one of the first habits you need to develop to be a more fit and healthy first responder (firefighter, EMT, medic).
Start with this one…

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The Twelve (12) Best Gifts for First Responders

By Aaron Zamzow (ZAM) | Dec 8, 2022

One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.

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Firefighters Guide to Staying Fit Through the Holidays.

By Aaron Zamzow (ZAM) | Dec 4, 2022

As the Holidays approach the stress levels go up and the health of most people goes down.  It’s easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.  So, as a gift here are some great FRF fitness tips that will help you manage your stress and waistline through the season.

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