holiday station workout

Firefighter Nutrition- The Glycemic Index

By Aaron Zamzow (ZAM) | Oct 2, 2012

Today’s post is important not only for the Fire Rescue Athlete but for anyone trying to stay strong and lean.  I often get nutrition related questions from people about the “best” foods to eat for staying lean.  These questions prompted some research and this post. In case you didn’t know, most diet programs revolve around…

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Firefighter Fitness Tips

By Aaron Zamzow (ZAM) | Sep 27, 2012

Today I wanted to give you some great workout tips.  Over my years of training clients and athletes I’ve learned two very important fitness tips that will help you see and feel the best results. Tip#1. Recovery is Essential for progress.  I know that many firefighters, emts and paramedics like to challenge themselves during a workout…

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Fire Station Cardio Workout (Number #2)

By Aaron Zamzow (ZAM) | Sep 19, 2012

A couple weeks ago I posted a cardio interval workout that can be performed at the firehouse with in about 15 to 25 minutes with minimal equipment.  Do to the great response (please keep the comments and emails coming) I put together another workout.   Once again this is an option for a firefighter/medic that has minimal…

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Firefighter Fitness Motivation

By Aaron Zamzow (ZAM) | Sep 4, 2012

Are You Ready For Duty? My ultimate goal is to help firefighters, EMTs and paramedics prepare for the physical demands of the job.  I often perform research especially about firefighter fatalities and injuries.  Recently I was reviewing the fatality statistics for 2011 which motivated me to create this post. In 2011, firefighter fatalities included 27 career firefighters,…

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Firefighter Exercise- The 4-point Opposite Arm/Leg Raise

By Aaron Zamzow (ZAM) | Sep 2, 2012

I love a good challenge.  Lately around the firehouse I’ve been challenging my crew with new workouts and exercises.  One exercise that is fairly difficult has become a crew favorite.  The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination.  Give it a…

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To Workout or Not, That is the Question?

By Aaron Zamzow (ZAM) | Aug 22, 2012

Do you workout on shift?  Should you workout on shift and what is the best workout to perform? This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we…

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Foam Rolling for Better Fitness

By Aaron Zamzow (ZAM) | Aug 6, 2012

People tend to measure how effectively they’ve worked out by how sore they are the following days.  Let me ask you:  How good is a workout that leaves you so sore that you can’t workout for the next 3 days?   What most people don’t realize is that your body improves and adapts to stress on…

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Fire Station Workout- Intervals for Cardiovascular Fitness

By Aaron Zamzow (ZAM) | Jul 22, 2012

I’ve had a lot of requests for workout options that can be performed at the station with minimal equipment.  Here is an option I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the…

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Exercise Upgrade for the Fire Rescue Athlete- Captain Morgan Bicep Curls

By Aaron Zamzow (ZAM) | Jul 3, 2012

Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment.   Lifting heavy objects can take its toll on the body if you are not trained for it but Fire Rescue Athletes have to lift heavy objects in awkward positions.  Today’s exercise upgrade addresses…

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