The fire service is filled with many great traditions, some good and some not.  One of the fun things that happens in a lot of firehouses is the "pop-flip" for a round of sodas.   Unfortunately, sodas are a huge reason we are staying unhealthy- they have a ton of chemicals and sugars that pack on extra bodyfat.  Don't believe me?  Keep reading.

Drink Diet Soda?…

Firefighters have physically and mentally demanding jobs which means we (as fire rescue athletes) have demanding nutritional needs to match.  Unfortunately, research confirms that most are deficient in some essential nutrients. The most common deficiencies are in protein, water (hydration), healthy fatty acids, and the essential vitamins. Research…

I often get emails and questions about ways to improve leg strength and recovery while in firefighting gear.  We all know that stairs and climbing are…

I get a lot of emails asking for good workout options for the firehouse when on-shift.  

Working out on-shift is a major concern, you want to make sure you keep your body in good "fit for duty" condition but also want to make sure you have enough "left in the tank" to respond and perform in an actual response.  Over the last couple of years I have…

Today I want to give you a taste of the type of workouts that you will find in the Ultimate Fire Athlete Workout and it comes with great timing and a lot of significance... The National Fallen Firefighters Foundation provides resources and funding (via grants and donations) towards remembering our fallen and protecting our current firefighters.  This "tribute"…

Plank (s)—It's no surprise that the one of the exercises on this list is a core exercise.…

I get a lot of requests to come up with workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles.

The workout consists of three, 10 minute intervals each with a different focus.  The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten…

Balance, coordination, power, strength, cardiovascular recovery....all essential fitness traits of the "fit for duty" Fire Rescue Athlete.   If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits.  One of the most overlooked is balance and coordination.  As a trainer I get asked how and when is the best time to train for balance?  As a firefighter I get asked why do I need to train for balance?  The last thing you want to happen…

Every year around this time I am asked for the "best" fitness tips to make the new year a healthy one.  Over the years this list has changed and evolved but for the most part if you are a Fire Rescue Athlete you need to be doing these 10 things. 

Happy 2013!  This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape.  Personally, I think the best way to get into shape is to not fall out of it in the first place.  One of the best things to do this time of the year is not only set goals but to assess where you are currently.  Today I've created some "challenge" workouts that you can use to assess your fitness progress and to get a good efficient workout.  There are…

A couple weeks ago I posted a cardio interval workoutthat 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 equipment and time yet still…

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…

A couple weeks ago I published a blog post about "defining Firefighter Fit." I appreciate the numerous responses and comments about this question (see that blog post here) and today want to follow up and add some more information and questions about this topic. One of the consensus opinions expressed when asked to define "firefighter fit" was that a…

What makes a good exercise for firefighters?  Any?  All?  Well, if you want to get technical then "yes and yes."  Today I want to give a quick upgrade for the row movement, firefighters, emts, and paramedics are asked to lift heavy things in akward and unbalanced situations.  Keeping this in mind, I often ask firefighters how and if the exercises that they perform on a regular basis challenge their balance, strength and core.  The DB Row is a great exercise and with a few manipulations can…