firefighter health

The First Responders Guide to Percussion (massage) Guns

By Zamzowfitness | Oct 13, 2021

If you have picked up any fitness magazine, performed a fitness-related search on the internet, or watched your favorite sports team, you’ve probably seen a percussion gun. These industrial looking machines (percussion or massage guns) are handheld electronic tools that use a small motor to move an attachment over your muscles. There are a wide variety of shapes and sizes of these guns along with a vast array of attachments that go with them. They are becoming very popular in firehouses and gyms all over but are they really worth it?

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Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).

By Zamzowfitness | Oct 9, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are reasons 11-21 that confirm why every first responder needs to consistently exercise.

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FRF Functional Exercise for Firefighters- Standing DB Press

By Zamzowfitness | Oct 2, 2021

What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. In this post from FRF, Aaron Zamzow defines “functional” for first responders and gives a great exercise example. Check it out!

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FRF Mobility Routine for First Responders

By Zamzowfitness | Sep 23, 2021

This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate pain and tension in those muscles. Perform this 50-second routine before your shifts and workouts especially if you are feeling tight and stiff. These movements will help you feel and move better on and off the fire/rescue scene.

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Top 21 Reasons First Responders Need to Exercise (Numbers 1-10).

By Zamzowfitness | Sep 13, 2021

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 21 reasons that confirm why every first responder needs to consistently exercise.

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A Workout That Will Help You “Never Forget”

By Zamzowfitness | Sep 10, 2021

Hard to believe it has been 20 years since 9-11. Hopefully, you will take some time over the next few days to honor those we lost and reflect on the significance of the day. I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to be the “best” we can be as first responders. Training to be our best, not only physically but mentally as well.
To help keep responders motivated, FRF created this challenge workout for you and your crew to perform as a way to always remember…

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Try this FRF 5K (+343 reps) Virtual Workout

By Zamzowfitness | Aug 25, 2021

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

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First Responder Fitness: Stay Motivated with These Tips

By Zamzowfitness | Aug 18, 2021

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

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Ten Healthy Snacks for First Responders

By Zamzowfitness | Aug 4, 2021

It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.

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