Get Firefighter Fit

Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!

Earn Your Cake with this Metabolic (Birthday) Workout for First Responders. For the last 7 years (including this one) I have completed this special “Birthday” workout (on my birthday..lol) to help me measure my fitness and determine where I need improvement.   This particular workout doesn’t require a lot of equipment and can be done at home or at the gym or firehouse (even if it’s 2 degrees…

The stress we face as first responders is greater than ever. You must, as a dedicated first responder, commit to managing stress and health. Take care of yourself so you can take care of those you serve. This post from FRF will show you how.

I have worked with first responders for over 15 years and I see and hear it all the time.  Heck, I even try to use it myself.   We are great at talking about our aspirations and most of the time we are even better at finding ways to put them off. Are you waiting for the “perfect time” to start eating better, to start working out, to improve your mobility, or to finally gain control of your…

The abundance of sugary foods in the firehouse (or any house) can make it difficult to lose those "Holiday" pounds. Here are five great tips every first responder should use to reduce sugars.

The abundance of sugary foods in the firehouse (or any house) can make it difficult to lose those “Holiday” pounds. Here are five great tips every first responder should use to reduce sugars. It is that time of the year…  The Holidays have passed and you now find yourself a couple of pounds heavier than you want to be and have a “hankering” for sweets.   And, it seems like everywhere you go…

One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.

Great gift ideas for any first responder! You don’t need a reason, these are the perfect gifts for any season. If you read the date of the post you will realize this was created after the Holiday Season.  Why would I create a “best fitness gifts” list after the gift-giving season?  Let’s face it, we are in the era of gift cards and easy exchanges.   So, if you did not get a gift you wanted for…

GET FRF 40-Day “Resilience” Challenge

The CHALLENGE program includes everything you need to clean up your nutrition, increase strength and mobility, gain more mental clarity, and improve your performance as a first responder! The CHALLENGE entry includes: Three CHALLENGE Levels- There are three different challenge levels that will take you from the couch to a fit and resilient first responder.   Each level will add more healthy…

These twelve fitness tips will help you survive the holidays and thrive in the new year! Commit to improving your health and fitness this year! Your family, your crew and your community are counting on you. This is the year to build your resilience.

As the Holidays approach the stress levels go up and the health of most people goes down.  It’s easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.  So, as a gift here are the FRF top 12 fit tips to help you manage the holidays. #1…

Pancakes, a staple in the firehouse brunch or breakfast menu yet rarely a healthy option. That is until now. Take a look and try these healthy firehouse pancake options. Your crew and/or family will not know the difference.

Typically they are known as a “butter” and “syrup” covered breakfast treat but, there are some healthy and tasty pancake options. A recent discussion/ challenge from my crew resulted in the research and creation of this article.  It was a Sunday morning in the firehouse where we typically have a brunch- eggs, bacon, fruit, yogurt (low-sugar), and pancakes.  This particular Sunday our driver…

As the Holidays approach the stress levels go up and the health of most people goes down.  It's easy to get sidetracked and put off your fitness and nutrition until next year.  Here are some great tips to make sure that does not happen...

Do Not go into “Holiday Mode.” Here are some tips to help you manage your fitness during the Holiday Season. As the Holidays approach the stress levels go up and the health of most people goes down.  It’s easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that…

FRF Functional Exercise for Firefighters- Prisoner Squats

This bodyweight exercise can improve performance and posture. What makes an exercise “functional” for firefighters, EMTs, and medics?  In order to answer this question, we must first define what functional training means.   The definitions can be varied and broad and often the term functional training is abused and over-used.  The best definition that I found and one that I think really pertains…

Simple and Healthy Chicken Parmesan Recipe for First Responders

A healthier option to a common firehouse staple recipe. Chicken Parmesan is a common firehouse meal.  There are a ton of ways to make this dish, most of which can get pretty high in fat and calorie content.  Here is an option to the “old staple” that is a little healthier and simple to make.  Serve this on top of some spaghetti squash noodles or alongside some broccoli and sweet potatoes and you…

The 5 Fitness “truths” Every First Responder Needs to realize

“Maintaining motivation is a skill, and you can get good at that skill,” explains Liz Josefsberg, who is the author of Target 100 and has been a weight loss coach to thousands of people, including Charles Barkley and Jennifer Hudson. Mastering the skill of motivation doesn’t mean forcing yourself to do things you don’t want to do. Sometimes, it’s finding enjoyable things that you do want to do…

The First Responders Guide to Percussion (massage) Guns.

Are percussion (massage) guns good for recovery? What can they used for and how? Keep reading to find out. If you have picked up any fitness magazine, performed a fitness-related search on the internet, or watched your favorite sports team, you’ve probably seen a percussion gun.  These industrial looking machines (also called massage guns, massagers, power massagers, or muscle guns) are handheld…

Looking for reasons to stay motivated and fit as a first responder? Look no further than this list.

Exercise is the best weapon first responders have against cancer, heart disease, stress, obesity, PTSD, mental health and injury. Read the list and then get moving… This is a continuation of my previous post.  Here are reasons 11- 21 on why first responders need to exercise.  I hope this list motivates you to start or continue a functional workout program!  If so, read to the end for a link to a…

What makes an exercise "functional" for firefighters, EMTs, and medics? FRF answers this question and demonstrates a great exercise as an example. Check it out and share with your crew.

Changing the stance on a traditional movement can make it more functional for first responders. What makes an exercise “functional” for firefighters, EMTs, and medics?  In order to answer this question, we must first define what functional training means.   The definitions can be varied and broad and often the term functional training is abused and over-used.  The best definition that I found…

This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate those muscles. Perform this routine before your shifts and workouts especially if you are feeling tight and stiff. It will help you feel and move better

Aleviate back pain and tight hips with these movements. This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate those tight hips and back muscles.  I suggest performing this routine before your shifts and workouts especially if you are feeling tight and stiff. The routine starts with a downward dog or inverted “v” position and progresses to the…

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 10 reasons that confirm why every first responder needs to consistently exercise.

Exercise is the best weapon first responders have against the plethora of health issues facing the fire service. Have you thought about starting an exercise program but haven’t done it yet? Or are you lacking the motivation to stay consistent with your workouts?  The goal of Fire Rescue Fitness is to help educate and motivate 100,000 first responders to improve their health and fitness.  One of…

Here is a Challenge workout created by FRF as a way to help you "never forget." Give this workout a try, recruit your crew and others to do it with you. Always be your best to honor those that are no longer able...

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). It is hard to believe that almost 20 years ago on September 11th the world and the fire service changed.  Hopefully, you will take some time over the next few days to honor those we lost and reflect on the significance of the…