servings size control

create a healthy meal

Fueling the Fire: 5 Steps to Crafting Healthy and Balanced Meals for Firefighters

By Aaron Zamzow (ZAM) | Apr 28, 2024

As firefighters, maintaining our physical health and energy levels is crucial for performing at our best on duty. One key aspect of this is ensuring we fuel our bodies with nutritious and balanced meals. By following these five simple steps, we can create meals that not only taste great but also provide the essential nutrients we need to stay energized and focused throughout our shifts. Let’s explore how we can easily incorporate healthy eating habits into our busy and demanding schedules to support our overall well-being as firefighters.

Read More
reduce inflammation and heart disease in firefighters

How to Reduce Heart Disease in Firefighters

By Aaron Zamzow (ZAM) | Feb 27, 2024

There is a hidden reason so many firefighters die from heart attacks. Discover the why and how firefighters can reduce their risk of being a “heart attack” statistic.

Read More

The Five Steps Every First Responder Must Take to Improve Their Functional Fitness

By Aaron Zamzow (ZAM) | Feb 17, 2024

How can you improve your functional fitness and be better prepared for the rigors of the job as a first responder (firefighter, EMT, and/or paramedic)? Start by reading and applying these steps… #GETFRF

Read More

Firefighters Don’t Make these Workout Mistakes.

By Aaron Zamzow (ZAM) | Feb 8, 2024

Stuck in a rut or fitness plateau? It happens to everyone at some point during your training. The added stress of the job for first responders can make plateaus occur more than wanted. Here are five steps you can take to avoid and/or get out of your fitness rut.

Read More

Every first responder needs to read this! Improve your health TODAY.

By Aaron Zamzow (ZAM) | Jan 29, 2024

The stress we face as first responders is greater than ever. You must, as a dedicated first responder, commit to managing stress and health. Take care of yourself so you can take care of those you serve (community, crew, family).

Read More
great routine for firefighters to try yoga

Firefighter (Truckee) Yoga Routine.

By Aaron Zamzow (ZAM) | Jan 17, 2024

As a firefighter, it’s time to embrace the incredible benefits of yoga by rolling out your mat and discovering the perfect combination of physical and mental exercises that have captivated practitioners around the world for thousands of years. The beauty of yoga is that you don’t have to be a yogi to experience its transformative effects.

Read More

Firefighters and Cancer Prevention- Start Here to Reduce Your Risk

By Aaron Zamzow (ZAM) | Jan 14, 2024

The latest research shows that firefighters are more likely to develop cancer than the general population. There are, however ways to reduce your risks. Fire Rescue fitness has created a list of the five best ways to reduce your risks of cancer as a firefighter, EMT, and/or medic.

Read More
fitness truths for first responders and firefighters

Essential Fitness Truths for First Responders: Maximize Your Progress in 2024!

By Aaron Zamzow (ZAM) | Jan 12, 2024

Are you ready to take your level of fitness to the next level? Here are five truths you need to understand in order to do so. In the intense and high-stakes world of firefighting, emergency medical services, or paramedic fields, keeping in top physical shape is essential, not optional. When you’re fighting fires, attending to…

Read More
SLEEP 101 FOR FIREFIGHTERS. HOW TO IMPROVE SLEEP QUALITY.

Sleep 101 for First Responders (Firefighters, EMTs, Medics)

By Aaron Zamzow (ZAM) | Dec 20, 2023

Secure your health and safety on the frontlines! First Responders, discover the keys to effective rest and recovery. Dive deep into the science of sleep, explore practical strategies for improved rest, and understand why high-quality sleep is paramount for your performance and wellbeing as a firefighter, EMT, or medic.

Read More