firefighter movement

A Great Exercise to Strengthen the Knees and Back

By Zamzowfitness | Jan 14, 2013

Exercise Upgrade- The Marching Bridge I just received an email from a firefighter in Canada in regards to a “good” exercise to strengthen the knees.  A lot of times knee pain can be associated with poor glute activation and pelvic stability. To work on eliminating this weakness try the marching bridge.  This exercise is an effective tool…

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Great Firehouse Challenge Workouts

By Zamzowfitness | Jan 8, 2013

Happy 2016!  This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape.  Personally, I think the best way to get into shape is to not fall out of it in the first place.  One of the best things to do this time…

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Happy New Year!

By Zamzowfitness | Jan 1, 2013

I wanted to wish everyone a Happy and Healthy New Year!  I also wanted to thank all the members of the Fire Rescue Fitness Nation and to let you know I am committed to providing you with the best content, workouts and fitness programming.  Please continue to join me in 2013 and commit to getting/staying “Fit for…

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A Great Post Holiday Metabolic Workout

By Zamzowfitness | Dec 23, 2012

Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout..  This workout requires minimal time, maximal effort and will give you an extreme calorie burn…

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Essential Components of a Fire Rescue Workout Program

By Zamzowfitness | Dec 1, 2012

This blog topic is one near and dear to my heart and your career–Workouts for Fire Rescue Athletes. Over the last couple of months I’ve been writing about some of the more popular workouts seen in firehouses across the world. You can read about them here and here or listen to a great radio interview about this topic HERE.  I’ve received a…

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10 Ways to Avoid the Cold and Flu

By Zamzowfitness | Nov 17, 2012

It’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more.  The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up…

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A Great Fire Station Workout

By Zamzowfitness | Nov 4, 2012

I get a lot of requests for workouts that can be performed on duty with equipment at the firehouse.  Today my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles. The workout consists of three, 10 minute intervals each with…

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Trick or Treat- Why Sugar is Bad

By Zamzowfitness | Nov 2, 2012

If your firehouse (or house) is anything like the one I work in its full of leftover Halloween candy and sweets. Now I must admit, I like a good treat now and then but often I have a very difficult time stopping with just one.  Why?  Sugar.  Its everywhere in almost everything and too much…

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Cardio Workouts for Firefighters

By Zamzowfitness | Oct 27, 2012

Cardiovascular fitness is obviously a very important concern for the fire rescue athlete (firefighters, paramedics and EMTs).  Lately I’ve been researching, creating then performing a lot of 10-minute interval overhauls and wanted to share them with you today.  You can do one of these separately after a strength workout or combine all three for a good cardiovascular workout.  These only…

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