progressive challenge

Firefighters – Do this Exercise to Reduce Back Injuries

By Aaron Zamzow (ZAM) | Oct 20, 2025

Back injuries suck. While not 100% avoidable, there are some things that you can do to prevent them. A lot of injuries of firefighters, EMTs and medics occur due to excessive torque on the back while twisting.  Moving patients to a cot, advancing heavy firehose, and carrying equipment all involve some twisting that can wreak…

Read More

10 Simple Rules for Firefighter Fat Loss

By Aaron Zamzow (ZAM) | Oct 13, 2025

Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more efficient” athlete.  When it comes to firefighters,…

Read More

Firefighter cancer prevention- 5 Ways to give cancer “the finger. “

By Aaron Zamzow (ZAM) | Oct 6, 2025

Cancer- I think almost everyone in the fire service knows of someone that has had it or is currently fighting it.  Over the past few years cancer has been one of the most often discussed topics in the fire service.   There has also been a tremendous amount of research dedicated to deciphering why we are…

Read More

Top 5 Firefighter Fitness Apps

By Josh Fulk | Sep 29, 2025

As Firefighter Fitness becomes more critical due to the continuing challenges that we face. It becomes ever so important that we track our workouts, nutrition, and have options to release pressure while on shift. So here are the Top 5 Firefighter Fitness Apps for the Fire Rescue Athletes getting Fit for Duty. 1.) My Fitness…

Read More

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

By Aaron Zamzow (ZAM) | Sep 22, 2025

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

What is the Best Firefighter Workout Program?

By Aaron Zamzow (ZAM) | Sep 15, 2025

This topic is near and dear to mine and your hearts and careers–Workouts for Firefighters and Fire Rescue Athletes. Over the last couple of months I’ve been researching, talking, tweaking and writing about some of the more popular workouts seen in firehouses across the world. Read the Pros and Cons of P90X (click here) and CrossFit (click here)…

Read More

The Ultimate Firefighter 9-11 Tribute Challenge Workout

By Aaron Zamzow (ZAM) | Sep 8, 2025

Every year on September 11th, a significant workout tribute is encouraged to honor those who sacrificed their

Read More

First Responders- Foods for a Healthy Immune System

By Aaron Zamzow (ZAM) | Sep 1, 2025

Nutrition is one of the best ways to boost immunity and deal with flu and virus season. Here are 15 great foods that first responders need to eat to boost immunity and keep your body and mind working efficiently… #GETFRF

Read More

Firefighter "Fit for Duty" Workout Schedule

By Aaron Zamzow (ZAM) | Aug 25, 2025

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?  How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for…

Read More