Hastings Fire Department


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Great resources and workouts to help you improve your performance, reduce injuries, and prolong your career with HFD.


Get this 28-day Workout Program from FRF that will help you lose weight, gain strength, and improve your overall health and fitness.

Time to start training like a fire rescue athlete.  FRF is offering a free 28-day workout program to help you lose weight, gain strength and take your fitness to the next level.  The program includes access to the FRF tracking app, eating guides, coaching, and more.  It is FREE for all HFD members.  Give it a try!

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Firehouse Fresh- Recipes designed to fuel hungry firefighters.

Designed by registered dieticians, these recipes are easy to prepare and healthy for your crew. Give them a try!


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Addicted to Awake: Sleep Deprivation in the Fire Service

The hard truth is that almost 40 percent of firefighters suffer from a sleep disorder. According to a screening of 6,933 firefighters, 80 percent of those who tested positive had no prior awareness or previous diagnosis of their condition. This is a growing concern in the fire service.

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Health & Fitness: Fitness for the Fire Attack

Here is a great article to help you prepare for the basement fire scenario.   Advancing charged hoseline and fire attack are some of the most physically demanding activities we do on the fire ground.   Make sure you are strong, mobile, and ready for the fire attack with these great exercises.

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Functional Fitness for the Fire Service

Click the link below to obtain a copy of the presentation and slides from Aaron Zamzow's seminar on Functional Fitness for the Fire Service.

Additional Resources for you and your crew.

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Foam Rolling Guide for the Fire Service

Muscles sore and tight from a previous shift or workout?  Have you tried foam rolling?  The compressed foam pieces floating around all the stations might just be the fitness tool you need to start feeling and moving better. 

Summary of Foam Rolling Positions
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Five Steps to Better Nutrition

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up. This manual includes:

-Five easy to follow guidelines to get you lean and “fit for duty.”
-Nutrition Hacks that will help you prepare and plan healthy meals
-Healthy Snack Options to insure you stay on track
-The 90-10 Eating Plan.  Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.
-Example meal plan

Additional Resources for you and your crew

Intermittent Fasting for First Responders

Is IM Fasting Good for Firefighters, EMT’s and Medics?

By Zamzowfitness | 2 Mar 19, 2023

Fasting for first responders? Yes, this eating technique can help manage stress, curb cravings and keep you healthy. Click the link to read and watch all about it.

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FRF-Quick and Efficient First Responder Workout Option

By Zamzowfitness | 2 Mar 15, 2023

Do not let the excuse of a “lack of time” time ruin your fitness progress. Here is a great workout option from FRF that will help you stay fit and healthy even if you don’t have a lot of time. No Excuses, get fire rescue fit…

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First Responders- Reduce sugars with these 5 tips.

First Responders- 5 Ways to Reduce Sugar

By Zamzowfitness | 2 Mar 12, 2023

Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweat tooth and lose that extra weight.

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Firefighters- START HERE to Improve Your Functional Fitness

By Zamzowfitness | 2 Mar 1, 2023

The basics of health and fitness are actually not that hard to follow. This post from FRF simplifies and defines the fitness success formula you need to follow as a firefighter, EMT and/ or medic.

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The Healthy 10- How to define a healthy Firefighter

By Zamzowfitness | 2 Feb 24, 2023

What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk…

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Top 5 Firefighter, EMT, and Medic Fitness Excuses…debunked

By Zamzowfitness | 2 Feb 22, 2023

Are you (personally) letting excuses impede your fitness progress? Right now, more than ever, we as first responders need to make sure that we are managing our fitness and our stress. There are a lot of excuses that we can currently use, here is a post that debunks almost all of them… Time to GET FRF!

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FRF Birthday Challenge Workout for First Responders.

By Zamzowfitness | 2 Feb 21, 2023

Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!

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Simple Rules for Firefighter Fat Loss.

By Zamzowfitness | 2 Feb 19, 2023

All of a sudden you noticed your uniform is not fitting and you have gained some fat around your waist. Here are 5 things you should do to reverse the fat gain and get back into your uniform.

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Try this Firefighter Mobility Routine to Alleviate Back Pain and Tight Hips

By Zamzowfitness | 2 Feb 16, 2023

Tight hips and hamstrings can lead to low back pain and hip pain. This FRF mobility routine will help improve mobility and balance in these tight muscles and help improve performance. Give it a try.

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Why do Firefighters Have Heart Attacks?

Heart attack and strokes are more likely to kill firefighters than an actual fire. A recent research article just confirmed one of the major reasons why. The research confirms that the physical demands of firefighting may trigger the formation of blood clots and impair blood vessel function -- two factors associated with increased risk of heart attack and stroke. (You can read more about that research by clicking here.) 

Improve YOUR Sleep.

Firefighters often don't get enough sleep. Sleep deprivation can lead to real problems, including safety concerns.  For anyone who has worked in the fire service, this is hardly news. One of the most difficult adjustments for new firefighters can be the shift work: the 10/14 split, the 24- or 48-hour workday. As firefighters age, sleep disorders can lead to serious health problems for them. Click here to read about the "7 Ways to improve your crew's sleep and safety

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Why Firefighters Need YOGA

The truth of the matter is yoga can be as mellow or as arduous as you make it, just like any physical practice. The beauty of yoga is that it goes beyond just the physical. For firefighter’s yoga can be a really great way to relieve stress and center the body and mind. This is especially important considering the high stress of the job. Yoga, if you allow it to be so, could be one of the best ways to combat PTSD.


Click here to discover 5 Reasons Why Every Firefighter Should do Yoga.  (Click here for the article.) 

Goblet Squat for more Fireground Strength

 We all know that stairs and climbing are major fire rescue movements performed on the fire ground so… improve your leg strength and you could improve your performance on the fire ground. One exercise is very good at doing just that…. the goblet squat. The goblet squat is a multi-joint lower body exercise that fires up (no pun intended) the glutes, quads, and hamstrings.   Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine and places an increased demand on your upper back and core. Goblet squats also help improve mobility in the hip, thus helping you out with other fire rescue movement patterns.  Click here for a great tutorial on the Goblet Squat

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If you have any questions, please reach out to Aaron (click here).