first responder resilient

Fitness Tips for First Responders- The Holiday Twelve!

By Zamzowfitness | Dec 25, 2021

These twelve fitness tips will help you survive the holidays and thrive in the new year! Commit to improving your health and fitness this year! Your family, your crew and your community are counting on you. This is the year to build your first responder resilience.

Read More

Healthy Firehouse Pancake Options

By Zamzowfitness | Dec 5, 2021

Pancakes, a staple in the firehouse brunch or breakfast menu yet rarely a healthy option. That is until now. Take a look and try these healthy firehouse pancake options. Your crew and/or family will not know the difference.

Read More

First Responder Holiday Fitness Tips

By Zamzowfitness | Dec 2, 2021

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.

Read More

FRF Functional Exercise for Firefighters- Prisoner Squats

By Zamzowfitness | Nov 6, 2021

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Prisoner Squat. This is a great exercise to work the postural muscles of the shoulders and upper back and mobility of the lower body. Click to link to hear more…

Read More

Simple and Healthy Chicken Parmesan Recipe for First Responders

By Zamzowfitness | Oct 28, 2021

Chicken Parmesan is a firehouse staple meal. There are a lot of ways to make it, including some that are not very healthy. Here is a healthier option, quick to prepare, and very tasty. Your crew (and family) will love it. Give it a try.

Read More

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.

Read More

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.

Read More

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.

Read More

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

Read More