Madison FIRE


Powered by The MFD Tactical Fitness Team

Great resources to help you prepare for the fire attack, improve your sleep, and pass standards with ease.

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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.


Get this 28-day Workout Program from FRF that will help you pass standards with ease.

It is that time of the year- spring and standards time.  FRF is offering a free 28-day workout program to help you prepare for and pass the MFD standards.  The program includes access to their tracking app, eating guides, coaching, and more.  It is FREE for all MFD members.  Give it a try!

Kneeling DB Shoulder Press 2

Improve Upper Body Strength and Performance with this Movement.

What makes an exercise "functional" for firefighters, EMTs, and medics? This is a complex question but can be simplified by asking whether the exercise is going to transfer to improved performance on or off the fire/ rescue scene.

Here is a great exercise inspired by new fitness team member Will Boone to work the postural muscles of the shoulders, upper back, and core which can help transfer to hoisting equipment and ladders.  Click here to read more about the proper technique to perform the kneeling DB shoulder press.

Resources to help improve performance, reduce injury and prolong your career...

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Start Here- MFD 28-day Workout Program

Ready to start moving, feeling and looking better on and off the fireground?


The MFD Tactical Fitness Team has created a 28-day workout that will get you working out like a fire rescue athlete.  This program can help you get back in shape, lose weight and feel better.  Click the link below to get started.  The program includes exercises, workouts, form instruction and access to an app to help you follow along with the program.

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MFD Foam Rolling Guide

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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MFD Guide to Healthy Eating

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

MFD tactical fitness team News and fitness tips

Health and Fitness Drill.

Early Cancer Detection Can Save Your Life!

Occupational cancer is a critical issue facing the nation’s firefighters. Members of the fire service have a 9% increased risk of developing cancer and a 14% greater risk of dying from cancer than the general public.  Prevention methods improve your chance of staying healthy. Early detection improves your chance of survival.  DetecTogether is a non-profit organization that teaches you how to seize the power of early detection with the 3 Steps Detect program.  This program is FREE and can be taken online with your crew.   Learn the essentials of early cancer detection, click here to register and take the course.


No Equipment, No Problem.

Has the Coronavirus outbreak closed your gym?  Even though the gyms are closed, your fitness does not have to suffer.  Here is a great workout that you can perform at the firehouse or at home.  The workout does not require any equipment, does not take a lot of space or time and will help you stay fit and ready.  Click the link below to view a PDF document that includes the workout, exercises and links to videos.  Give it a try!

Click here to Discover this great Bodyweight Workout Option

Great Workout for the Firehouse

Looking for a workout to try at the firehouse?  Here is a quick and efficient workout that will help you move better on (and off) the fireground.   This workout will also help you boost metabolism and burn some fat.  The workout requires some lighter dumbbells or a plate weight, all of which are available at the firehouse.  Program also includes some stretches and cardio options.  Click the link below to view a PDF document that includes the workout, exercises and links to videos.  Give it a try!

Click here to Discover this great Dumbbell Workout Option


Row, Row, Row to Better Performance and Fitness!

Most stations now have rowing machines.  Did you know that rowing can be a great total body aerobic and/or anaerobic exercise when done properly?  To help keep everyone safe and healthy, the Tactical Fitness Team (TFT) wanted to send out some resources to get started with using the ergs with proper technique.  As with any workout modality, there is a risk of injury if done improperly. Click here for an informative video demonstrating proper rowing techniques.   And, here is a video highlighting common rowing technique errors and suggestions for drills to fix them (click here).


In addition, did you know that the MFD has a handful of rowers and rowing coaches in the ranks? Please seek out any of us for additional advice about the rowing stroke:   Linnea Anderson, Jessie Bowden, Matt Boyle, Tamara Dinkel, Raena Glauvitz, Majls Williams (There may be others; if anyone was missed, it was unintentional!).

Boost Immunity with These Foods

We know as first responders that every day is game day.  This is especially true during this time when the Coronavirus is upon us.  Right now, more than ever we need to make sure that we take care of ourselves so we can better service our communities.

First responders must remember that the immune system is the body’s defense against infection and illness. When it’s weak, you have a harder time staying healthy.  That’s why it’s important to take steps to improve immunity.  Good nutrition is essential to a strong immune system, which offers protection from seasonal viruses and the flu and other health problems including arthritis, allergies, and cancers.  Feeding your body and crew certain foods may help keep your immune systems strong.  Now is not the time to be eating the sweets and drinking energy drinks.  Click here for the Best Foods to Eat to Boost Immunity.


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Most firehouses are filled with great cooks and tasty foods.  But, before you reach for that pastry or baked good or chips and soda, ask yourself if this is going to help you feel better, think more clearly, and perform better?  The food you eat on your shift can either help or hinder your performance and your ability to deal with the stress of the job.  Click here for a great article that explains the relationship

Firefighting is a dangerous profession, and a growing body of research and data shows the contributions that job-related exposures have in chronic illnesses, such as cancer and heart disease. The National Institute for Occupational Safety and Health (NIOSH) recently undertook two large studies focused on firefighter cancer and concluded that firefighters face a 9 percent increase in cancer diagnoses, and a 14 percent increase in cancer-related deaths, compared to the general population in the U.S.  One way to improve chances of survival of cancer is early detection.

Would you recognize a cancer symptom? Cancer often first reveals itself as a subtle and persistent change to your normal health. Knowing how to identify these changes can lead to earlier diagnosis, more effective treatment, and saved lives.

Here is a great resource that explains how to detect the early signs of cancer CLICK HERE.



There are hundreds of different diet plans on the market.   Some can be classified as a diet; others like to be called “eating plans.”  Regardless of the terminology, there are different ways to approach your nutrition.  Have you ever wondered how they all measure up (weigh-in) against each other?  Here is a great report that analyzes the top diet plans and programs.  Click here to check it out and see if any would be a good fit for your lifestyle.

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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Have questions about fitness, workouts, nutrition and/or wellness? Please contact us!

Firefighter Aaron Zamzow


Lieutenant Linnea Anderson


Firefighter William Boone


Paramedic/ Firefighter Ryan Liss


Apparatus Engineer Wendy Krugman