I have had a of of requests for quick workouts that can be done with minimal equipment. Here is a re-post of one of my more popular cardio interval workouts 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 FRF Rapid Fat Loss or FRF Ultimate fire Rescue Athlete…Continue
Added by Aaron Zamzow on June 5, 2015 at 1:06am — No Comments
Before you go Hog wild (sorry, had to say it) on bacon please read the following disclaimer. Let me state up front that saying bacon is “healthy” does not mean it’s healthy to eat it in huge quantities nor does it mean it’s healthy to eat large amounts seven days a week. Try to stick to small servings, blot extra bacon grease off to lower fat intake, and avoid adding extra salt or other high sodium seasonings. I suggest to consume only 2 or 3 slices and only once a week. Also,…Continue
Added by Aaron Zamzow on April 13, 2015 at 10:46pm — No Comments
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?…Continue
Added by Aaron Zamzow on March 19, 2015 at 9:54pm — No Comments
This is how I as an alcoholic drank off duty and how bad it got, to the point of suicide.http://ineverwantedtobeafirefighter.blogspot.com/
Added by Timothy O. Casey on February 6, 2015 at 3:55pm — No Comments
If any one of the over 160 criminal charges filed against him are true, it would be astronomically difficult to argue with The Beast’s opinion that he is America's Worst Volunteer Firefighter.
Sadly, we see these news headlines all too often: Firefighter Charged with Setting Fires. What we don't see, usually never see, is a case like this volunteer firefighter. Authorities claim this guy, already out on bond from serial arson charges, did some other really, really, really bad…Continue
Added by FireDaily.com on January 29, 2015 at 6:12pm — No Comments
Added by Aaron Zamzow on January 18, 2015 at 11:41pm — No Comments
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…Continue
Added by Aaron Zamzow on December 15, 2014 at 12:46pm — No Comments
Added by Aaron Zamzow on November 15, 2014 at 1:52pm — No Comments
This past week, a firefighter was killed and 20 people were injured after an ammonia leak at a meat processing plant in Israel. The leak occurred at the Hod Hefer processing plant at Emek Hefer industrial zone north of Netanya. The incident forced the evacuation of over a hundred people from the surrounding area. Some reports state that the leak occurred after one of the factory’s employees hit a pipe…
Added by Ben Peetz on November 10, 2014 at 8:00am — No Comments
FIREFIGHTERS! SteakUmm has picked the top three finalists in their National Firehouse Challenge. Go to www.steakumm.com and cast your vote on facebook for the "Fan" favorite. Each vote gets $$ donated to the National Fallen Firefighter Foundation and the winner gets $5000 to their firehouse cause. http://www.steakumm.com and cast your vote.
Added by Joseph T Bonanno on September 11, 2014 at 3:03pm — No Comments
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…Continue
Added by Aaron Zamzow on August 4, 2014 at 11:12pm — No Comments
Be Physically Ready for Duty- Your Daily Fitness Checkoffs.
At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our rigs must be fueled and ready to go. The question that I also want you to think about is whether or not your…
Added by Aaron Zamzow on July 17, 2014 at 11:42pm — No Comments
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"…
Added by Aaron Zamzow on July 3, 2014 at 1:30pm — No Comments
As firefighters, we have a lot riding on our equipment. We demand more out of our gear than practically any other profession, because if it fails, it can cost a whole lot more than just money. How, then, can we ensure that our equipment doesn’t break down when we need it the most?
The answer is simple: check your equipment regularly. This seems like a no-brainer, but when you consider the realities of the…Continue
Added by David Cain on May 14, 2014 at 1:31pm — No Comments
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 28-day Quickstart Program) and/or as a good workout to get the blood flowing. Give it a…Continue
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…Continue
Added by Aaron Zamzow on March 24, 2014 at 9:20pm — No Comments
The Model City Firefighter is headed to the Motor City to provide mutual aid!
A couple months back, the Detroit Mutual Aid Project was launched to raise much needed funds to purchase equipment for our brothers and sisters in Detroit, MI. As a Board Member of the National Firefighters Endowment, I have been involved with the project since…Continue
Added by ModelCityFirefighter.com on January 12, 2014 at 10:38am — No Comments
Added by Aaron Zamzow on January 5, 2014 at 12:00am — No Comments
Excerpt post with permission of pipenozzle.com
Yes, Collinwood (1908) and Our Lady of Angels (1958) happened a long time ago, but in May 2012, three teenage boys mimicked a youtube.com video and set fire to hand sanitizer on a desktop in a Woodburn High Schoolcomputer room and tried to put it out with paper…Continue
Added by Barry Greer on November 25, 2013 at 11:40am — No Comments
It was a dark and stormy night, really it was. The heavens had opened up in Colorado once again; the streets were running with hot stinky water, funky water that smelled of petroleum and death. I was on duty at firehouse number four when the alarm hit. Rollover T/A at Lake Avenue and highway 115 with people trapped.…Continue