firefighter knee rehab

First Responder Holiday Fitness Tips

By Aaron Zamzow (ZAM) | Dec 2, 2021

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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FRF Functional Exercise for Firefighters- Prisoner Squats

By Aaron Zamzow (ZAM) | Nov 6, 2021

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Prisoner Squat. This is a great exercise to work the postural muscles of the shoulders and upper back and mobility of the lower body. Click to link to hear more…

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Simple and Healthy Chicken Parmesan Recipe for First Responders

By Aaron Zamzow (ZAM) | Oct 28, 2021

Chicken Parmesan is a firehouse staple meal. There are a lot of ways to make it, including some that are not very healthy. Here is a healthier option, quick to prepare, and very tasty. Your crew (and family) will love it. Give it a try.

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fitness truths for first responders and firefighters

5 Essential Fitness Truths for First Responders: Maximize Your Progress in 2024!

By Aaron Zamzow (ZAM) | Oct 27, 2021

Are you ready to take your level of fitness to the next level? Here are five truths you need to understand in order to do so. In the intense and high-stakes world of firefighting, emergency medical services, or paramedic fields, keeping in top physical shape is essential, not optional. When you’re fighting fires, attending to…

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Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).

By Aaron Zamzow (ZAM) | Oct 9, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are reasons 11-21 that confirm why every first responder needs to consistently exercise.

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FRF Mobility Routine for First Responders

By Aaron Zamzow (ZAM) | Sep 23, 2021

This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate pain and tension in those muscles. Perform this 50-second routine before your shifts and workouts especially if you are feeling tight and stiff. These movements will help you feel and move better on and off the fire/rescue scene.

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Top 21 Reasons First Responders Need to Exercise (Numbers 1-10).

By Aaron Zamzow (ZAM) | Sep 13, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 21 reasons that confirm why every first responder needs to consistently exercise.

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Try this FRF 5K (+343 reps) Virtual Workout

By Aaron Zamzow (ZAM) | Aug 25, 2021

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

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First Responder Fitness: Stay Motivated with These Tips

By Aaron Zamzow (ZAM) | Aug 18, 2021

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

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