firehouse nutrtion

Firefighters Guide to Staying Fit Through the Holidays.

By Aaron Zamzow (ZAM) | Dec 4, 2022

As the Holidays approach the stress levels go up and the health of most people goes down.  It’s easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.  So, as a gift here are some great FRF fitness tips that will help you manage your stress and waistline through the season.

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FRF One Minute Mobility Routine

By Aaron Zamzow (ZAM) | Nov 20, 2022

Motion is lotion! Try this one-minute routine to help improve blood flow and mobility. Movement and mobility can help improve performance, cognitive function, and mental clarity.  I know there are a lot of firefighters, EMTs, and medics that are immobile due to pain and stress.  This is where a quick and effective mobility routine can…

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By Aaron Zamzow (ZAM) | Nov 16, 2022

Motion is Medicine! Join the FRF Nation and challenge yourself to get more mobile for Movember. Perform at least 60 seconds each day and change the face of men’s health..

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Defining “Functional” Fitness for First Responders.

By Aaron Zamzow (ZAM) | Nov 10, 2022

What does the term functtional training mean? In the context of firefighters, EMTs, and medics how do we train more functionally and how can that help us perform better on the job. Aaron Zamzow from FRF answers that question in this great article.

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First Responders- Try this FRF 5K (+343 reps) Challenge Workout

By Aaron Zamzow (ZAM) | Sep 7, 2022

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

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First Responders: Stay Motivated with These Tips

By Aaron Zamzow (ZAM) | Aug 26, 2022

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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Tasty and Healthy Chicken Salad with grapes, apples, and walnuts.

By Aaron Zamzow (ZAM) | Jul 28, 2022

Chicken salad is a great option for hot summer days in the firehouse (or any house). This recipe is quick, easy, and sure to please everyone in your crew. Give it a try.

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Discover the Best Functional Chest Exercise for First Responders.

By Aaron Zamzow (ZAM) | Jul 20, 2022

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Alternate Arm DB Press. This is a great exercise to work the chest and upper body while improving balance and core strength.

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Essential Workout Components for Firefighters, EMTs, and Medics.

By Aaron Zamzow (ZAM) | Jun 25, 2022

What are the components that every firefighter, EMT and medic should include in their workout programs? While there is not a “one size fits all” answer, there are six essential things that fire rescue athletes need to incorporate into their workout programs. Here they are…

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