fire fighter core

Ten Healthy Snacks for First Responders

By Aaron Zamzow (ZAM) | Aug 20, 2023

It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.

Read More
first responder ice bath for stress relief

Will Ice Baths Help First Responders with Stress?

By Aaron Zamzow (ZAM) | Aug 17, 2023

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…

Read More

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

By Aaron Zamzow (ZAM) | Jul 27, 2023

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).

By Aaron Zamzow (ZAM) | Jul 19, 2023

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

By Aaron Zamzow (ZAM) | Jul 10, 2023

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…

By Aaron Zamzow (ZAM) | Jun 26, 2023

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

By Aaron Zamzow (ZAM) | Jun 21, 2023

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 5 Fitness Tips Every First Responder Needs to Follow

By Aaron Zamzow (ZAM) | Jun 18, 2023

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.

Read More

Every Firefighter Needs This Important Fitness Trait

By Aaron Zamzow (ZAM) | May 8, 2023

Firefighters have a physically demanding job and need to prepare for these demands via proper fitness and training. In this post, FRF will look at the research and breakdown the most important fitness trait a firefighter needs to insure they meet the demands of the job. #GETFRF

Read More