Hastings Fire Department
TACTICAL FITNESS AND WELLNESS RESOURCE PAGE
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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!
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!
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.
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.
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.
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.
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
Fight Fire not the Flu….
Its that time of the year again, the cold and flu season. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more. The sneezing, coughing, aching,…
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The 10 Best Foods for First Responders
Food is the fuel that helps us think and perform at our best. The right foods can mean energy and nutrients to help you manage the demands of the job. The wrong foods can add to the stress we already go through and leave your mind cloudy and body inflamed. So, if you want to make the most of your shift, your day, and your career, your diet should be a top priority!
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The Ultimate Firefighter 9-11 Tribute Workout
Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day). I encourage you to do…
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Fat Loss Tips for Firefighters….
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…
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Firefighter Workout Tip- The Importance of a Proper Warm-up…
Flexibility is often the most overlooked aspect of a an effective firefighter workout. Participating in an appropriate warm-up and cool down and stretching program has shown to help firefighter performance by: Increasing physical efficiency and performance…
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Firefighter On-shift Interval Workout
I get a lot of emails asking for good workout options for the firehouse when on-shift. Working out on-shift is a major concern, you want to make sure you keep your body in good “fit for…
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Firefighter Workout- Intense Interval Overhaul to burn fat…
One of the best ways to incorporate fireground movements into your workouts is to perform what I call “10-minute interval overhauls.” These are 10 minutes of intervals that can vary in work and rest times that…
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Healthy Nutrition in the Firehouse (or any house)
Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the…
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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
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
If you have any questions, please reach out to Aaron (click here).