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,…

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…

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"…

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…

The annual Health Extravaganza held during Fire Service Week was a resounding success. The event was held at Fire Service Headquarters and involved participants from The Barbados Cancer Society performing breast screening tests, The Barbados Community College General Nursing Programme, along with the Barbados Diabetes Association conducted…

What do you need for survival?  I’m not talking about your phone, technology or a certain person; I mean what does your body need to survive?  If you said food you would be correct… the single most important thing you need to focus on at that point is what to eat.…

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…

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…

Today I wanted to piggy-back on my post about inflammation and heart disease (keep the comments and emails coming).  I know that in health and fitness sometimes the best results are obtained from the simplest advice.  So here goes, in my opinion the absolute best thing you can do to lose weight, get healthy, or live a life full of energy is to eat by this ONE RULE:…

Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community. I've recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations.

The long-established dietary…

I've worked in the fitness industry for over 20 years and have seen a lot of "fads" come and go.  Not to age myself but when I started in the industry step classes, leotards and zubaz where still popular.  Back in the day every health club focused on having the most updated machinery possible, today you see more minimalistic gyms pop up all the time.  Along with these fads have come the "next" best workout program.  I remember the day…