All Blog Posts Tagged 'firefighter' (340)

Start your Next Firefighter Workout with This...

Are you still warming up for your workout by jogging or biking or maybe not at all?  Each one of your workouts should start with specific active stretching movements.  In the past you may have skipped this part, but I assure you these exercises will help strengthen and even tone your body.  In fact, if you had just 15 minutes to workout I would want you do an active warm-up routine (or one like…

Added by Aaron Zamzow on September 24, 2015 at 10:23pm — No Comments

The Ultimate Firefighter 9-11 Tribute Challenge Workout

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day).  I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th).    This "tribute" workout is difficult but has a…


Added by Aaron Zamzow on September 10, 2015 at 12:18pm — No Comments

Firefighter "Fit for Duty" Workout Schedule

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?  How do you schedule your workouts around your shifts or calls?

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 won't be able to perform when it…


Added by Aaron Zamzow on August 11, 2015 at 1:11am — No Comments

Firefighter Cardio Interval Workout for Fat Loss

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…


Added by Aaron Zamzow on June 5, 2015 at 1:06am — No Comments

5 Reasons to Eat Bacon in the Firehouse…

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,…


Added by Aaron Zamzow on April 13, 2015 at 10:46pm — No Comments

A New Way to Pop-Flip in the Firehouse

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?…


Added by Aaron Zamzow on March 19, 2015 at 9:54pm — No Comments

The Best Firefighter Workout?

This topic is near and dear to mine and your hearts and careers–Workouts for Firefighters and Fire Rescue Athletes. Over the last couple of months I’ve been researching, talking, tweaking and writing about some of the more popular workouts seen in firehouses across the world. 

You can read about them here and …

Added by Aaron Zamzow on March 8, 2015 at 10:04pm — No Comments

You Maybe an Alcoholic Firefighter if you Drink Like This

This is how I as an alcoholic drank off duty and how bad it got, to the point of suicide.

Added by Timothy O. Casey on February 6, 2015 at 3:55pm — No Comments

FDIC HOT Class for 2015

We all know that getting water on the fire as quickly as possible is the best way to avoid bad situations. We also know that some of the best in the business have been confronted with situations beyond their control even after doing all the right things and were forced to make very tough decisions for survival.

Our, (Engine House Training, LLC), class is not an excuse for a lack of training in fundamental…


Added by Jason Hoevelmann on February 2, 2015 at 8:30pm — 1 Comment

America’s Worst Volunteer Firefighter is in Suburban Philly; Identified in The Daily Beast

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…


Added by on January 29, 2015 at 6:12pm — No Comments

Station House Retreat

Station House Retreat to open February 2!

Station House Retreat is a treatment facility exclusively for first responders located in south Florida. We will begin accepting first responders who are coping with an addiction on Monday,…


Added by Peggy Sweeney on January 28, 2015 at 10:07am — 4 Comments

Firehouse Nutrition Tip- Eat more fruits and veggies....

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…


Added by Aaron Zamzow on December 15, 2014 at 12:46pm — No Comments

Goblet Squat for More Strength on the Fireground

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…


Added by Aaron Zamzow on November 15, 2014 at 1:52pm — No Comments



We joined the emergency services to help people.  We get antsy when we go shifts without feeling like we’ve made an impact.  We use language that doesn’t seem right to ‘normal’ people, like “good fire” in reference to that hard work we put in or…


Added by Becki White on September 23, 2014 at 3:00pm — No Comments

SteakUmm National Firehouse Challenge

FIREFIGHTERS!  SteakUmm has picked the top three finalists in their National Firehouse Challenge. Go to 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. and cast your vote. 

Added by Joseph T Bonanno on September 11, 2014 at 3:03pm — No Comments

Firefighter On-shift Interval Workout

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…


Added by Aaron Zamzow on August 4, 2014 at 11:12pm — No Comments

Fit Firefighters Daily Checkoffs...

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

The Ultimate Firefighter Tribute Workout

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

One of the Top 10 "Best Exercises" for Firefighters, EMTs and Medics

I am compiling a list of the top 10 exercises for Fire Rescue Athletes.  Here is one that made the list.

Plank (s)—It's no surprise…


Added by Aaron Zamzow on June 10, 2014 at 11:59am — No Comments

Fire Station Cardio Workout Option(s)

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…


Added by Aaron Zamzow on April 10, 2014 at 12:44am — 3 Comments

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