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Before I got into the fire service (almost 15 years ago) I worked with athletes, some amateur, some pro.   The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics).  The first thing we would do is evaluate the motions and muscles needed in their sport, then provide exercises that would challenge and improve them.  These, in essence,…

As a first responder, you know that readiness is everything. We check our rigs, inspect our gear, and train so we’re never caught off guard. But when it comes to the fuel we put in our bodies, many of us are running on “low-grade” without even realizing it. Lately, I’ve been getting a lot of questions about cooking oils. With all the noise out there, it can feel like trying to find the right tool…

Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease.  Recent research has discovered that more than 70% of US firefighters are overweight or obese (click here for the research), exceeding the national average for adults. Obesity and heart disease are a major threat to firefighter health and safety and is associated with an increased risk…

Mobile and flexible athletes move more efficiently and can be less likely to suffer injury.  Unfortunately, from my research, I have found that stretching is the most often “skipped” part of an athlete’s workout.   For one, it’s done at the end of the workout when you just want to be finished.  And, for two, it can be boring.  To combat these “excuses” I created these simple and efficient…

Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the culture of the fire service (to a healthier one) cooks and food choices need to get better. Here are 3 easy and healthy tips that can help. 1. Assemble 5 simple and healthy recipes that can be easily…

Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more efficient” athlete.  When it comes to firefighters, this is a valid finding.   Efficiency in general terms, describes the extent to which time,…

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. Read the Pros and Cons of P90X (click here) and CrossFit (click here) for Firefighters I’ve received a ton of feedback…

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 great significance to September 11th.  You…

These 10 tips will not only help your uniform fit better this year, they will also improve your performance on and off the fire/rescue scene. Would you agree that a leaner athlete is a better athlete?  I know this is a “loaded” question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a “more…

Do Not panic. Keep your immune system functioning efficiently by following these tips. It seems that the world and the country are in a panic over the Coronavirus.  Whether the reaction is valid or not has yet to be determined.  It seems that every couple of years a new strain of virus wreaks havoc on our daily lives.  Whether it be SARS, the Coronavirus or the flu, these illnesses have a low…

I get a lot of requests to address the “best” equipment to put in fire stations, which is the topic of today’s post.  Unfortunately, the biggest factor in firehouse gym set-up is price and budget so I will try to keep this in mind.  First off, I want to address the what we don’t need in firehouse gyms.  I actually created a special report that addresses the 5 worst exercises for firefighters in…

Stretching and flexibility are often taken for granted.  The older I get (over 50), the more I realize how valuable the flexibility and mobility components of a workout are.  Often skipped, I believe that a solid flexibility program (active warm-up, stretching, and foam rolling) can greatly improve your performance on and off the fire ground. Today I wanted to give you a 5 Simple Exercises that…

Eat This. Don’t Eat That.  Eating healthy or figuring out how to eat healthy, can be a very frustrating thing.  So today, I wanted to give you some great rules (and a golden rule) to help you simplify “healthy” eating. First of all, there are a couple of basic rules of healthy eating that every firefighter, EMT, medic, mom, dad, Chief…person should focus on. Healthy Eating (or Drinking) Rule #1. …