portion control

First responders- understand calories with this great post.

Calories In vs. Calories Out for Weight Loss

By Zamzowfitness | Apr 13, 2023

First responders, the key to maintaining a healthy weight relies on your understanding of the principles of the calories in versus calories out equation.

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Create an Effective Firefighter Workout Schedule

By Zamzowfitness | Apr 9, 2023

Should you do a workout on shift? The answer is “YES” but it should be part of a plan. Fire Rescue Fitness explains the best way to create a firefighter workout schedule for optimal performance on and off the fire/ rescue scene.

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The First Responders Guide to Percussion (massage) Guns

By Zamzowfitness | Apr 2, 2023

Have you used a percussion or massage gun? Discover the best way to utilize this new device to optimize your performance and alleviate those aches and pains. And, learn which ones are worth the investment.

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Intermittent Fasting for First Responders

Is IM Fasting Good for Firefighters, EMT’s and Medics?

By Zamzowfitness | Mar 19, 2023

Fasting for first responders? Yes, this eating technique can help manage stress, curb cravings and keep you healthy. Click the link to read and watch all about it.

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FRF-Quick and Efficient First Responder Workout Option

By Zamzowfitness | Mar 15, 2023

Do not let the excuse of a “lack of time” time ruin your fitness progress. Here is a great workout option from FRF that will help you stay fit and healthy even if you don’t have a lot of time. No Excuses, get fire rescue fit…

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First Responders- Reduce sugars with these 5 tips.

First Responders- 5 Ways to Reduce Sugar

By Zamzowfitness | Mar 12, 2023

Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweet tooth and lose that extra weight.

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Firefighters- START HERE to Improve Your Functional Fitness

By Zamzowfitness | Mar 1, 2023

Discover how to train more functionally for the fireground and the functional fitness formula you need to follow as a firefighter, EMT and/ or medic. Time to get functionally fit for duty.

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The Healthy 10- How to define a healthy Firefighter

By Zamzowfitness | Feb 24, 2023

What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk about the “Healthy 10.” Take a firefighter that is 10 percent body fat, works out regularly, and can perform…

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Top 5 Firefighter, EMT, and Medic Fitness Excuses…debunked

By Zamzowfitness | Feb 22, 2023

Are you (personally) letting excuses impede your fitness progress? Right now, more than ever, we as first responders need to make sure that we are managing our fitness and our stress. There are a lot of excuses that we can currently use, here is a post that debunks almost all of them… Time to GET FRF!

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