fireground exercises

Soda or Water in the Firehouse?

By Aaron Zamzow (ZAM) | May 18, 2013

There has been a huge decrease of soda consumption around the firehouse. There isn’t any good reason to substitute soda for water (read below). I personally gave up soda (including diet) six months ago and feel a ton better and have more energy. So, today I wanted to do a comparison of water to one of the…

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Firefighter Fitness Motivation!

By Aaron Zamzow (ZAM) | Apr 2, 2013

Just a little reminder that fires aren’t the number one killer of firefighters….heart attacks and strokes are.  Approach your health and fitness like an athlete.  Train like a life depends on it….because it does. Enough said. Stay safe and healthy, Aaron Zamzow

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Simple Rules of Healthy Eating

By Aaron Zamzow (ZAM) | Mar 24, 2013

What do you need for survival?  I’m not talking about your phone, technology or a certain person; I mean what does your body need to survive?  If you said food you would be correct… the single most important thing you need to focus on at that point is what to eat. Food is one of…

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The Firehouse 300 Rep Challenge Workout

By Aaron Zamzow (ZAM) | Mar 8, 2013

300 Rep Challenge for the Firehouse This is a great 300 challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting…. All you need for this challenge workout is…

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Nutritional Myths at the Firehouse (or any house)

By Aaron Zamzow (ZAM) | Feb 27, 2013

Today I wanted to post about nutrition, more importantly on some of the biggest nutritional myths floating around firehouses (and other houses).  Eat this, don’t eat that…there is so much misinformation on nutrition that it can get to be overwhelming and frustrating.  Take a look at 4 of the biggest nutritional myths, hopefully they can clarify some…

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Essential Exercise to Get Fire Rescue Fit

By Aaron Zamzow (ZAM) | Feb 15, 2013

Balance, coordination, power, strength, cardiovascular recovery….all essential fitness traits of the “fit for duty” Fire Rescue Athlete.   If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits.  One of the most overlooked is balance and coordination.  As a trainer I get asked how and when…

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10 Fitness Tips for the Fire Rescue Athlete

By Aaron Zamzow (ZAM) | Jan 29, 2013

Every year around this time I am asked for the “best” fitness tips to make the new year a healthy one.  Over the years this list has changed and evolved but for the most part if you are a Fire Rescue Athlete you need to be doing these 10 things. 10 Fit Tips for the…

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A Great Exercise to Strengthen the Knees and Back

By Aaron Zamzow (ZAM) | 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 Aaron Zamzow (ZAM) | 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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