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 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.
Added by Aaron Zamzow on March 8, 2015 at 10:04pm — 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
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…Continue
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
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,…Continue
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
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…Continue
Added by Becki White on September 23, 2014 at 3:00pm — 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
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…Continue
Added by Aaron Zamzow on June 10, 2014 at 11:59am — 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
Not sure it ever worked in the first place
We are in a fascinating period of time for the fire service. Never before have the resources (financial, physical and mental) been greater. We are finally looking at fires, how they burn, how conditions change. We are looking a fuel packages, flow paths. We are discussing heat release rates and polar…Continue