fit for duty challenge


By Aaron Zamzow (ZAM) | Jun 21, 2022

What supplements should you take? Do you really need to take supplements to make progress? Common questions heard around a lot of gyms and firehouses. There are many things to consider, take a look at this post for some great information and answers…

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Stay Lean and Fit for Duty Through the Summer with These First Responder Fitness Tips.

By Aaron Zamzow (ZAM) | Jun 8, 2022

Summer brings nicer weather and social gatherings. It also brings more reasons to cheat on your nutrition and fitness. Discover the tips every first responder needs to follow to stay lean and healthy this summer.

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A First Responders Guide to Cortisol

By Aaron Zamzow (ZAM) | May 31, 2022

What is cortisol and why do you need to know about it as a first responder? This great post from FRF will explain and answer that question and, most importantly tell you how to manage it for better health.

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22 Reasons First Responders Need to Exercise

By Aaron Zamzow (ZAM) | May 23, 2022

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 22 reasons that confirm why every first responder needs to consistently exercise.

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Five Fitness Tools for First Responders

By Aaron Zamzow (ZAM) | May 12, 2022

We as first responders rely on many tools to help us perform the tasks required on the emergency scene.
One common trait about all these tools is that they all require a physically capable body to operate them.   Here is a great post from FRF with the fitness tools that every first responder should be using to help them perform when needed.

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Improve Upper Body Strength and Performance with this Movement

By Aaron Zamzow (ZAM) | Apr 19, 2022

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

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Improve Core Strength and Reduce Back Pain with These Exercises

By Aaron Zamzow (ZAM) | Mar 21, 2022

These three exercises can dramatically improve the way you move on and off the fire/ rescue scene. They can also reduce back pain and improve core strength. Are you doing these?

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The Top Five Fitness Apps for First Responders

By Aaron Zamzow (ZAM) | Mar 1, 2022

We, as first responders (firefighters, EMTs, and medics) face many challenges and stress. A continued exposure to stress can take a toll on our physical and mental health, making it imperative that we find ways to continually manage our physical and mental health. One way is to embrace technology and find apps and platforms that can help. In today’s world, there are countless fitness apps to choose from. So, which one should you download if you’re a firefighter?

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The Best Gifts for First Responders

By Aaron Zamzow (ZAM) | Jan 4, 2022

One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.

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