The Fire Rescue Athlete Podcast powered by FRF

Are you a first responder who needs to start making changes to improve your health and fitness? You are not alone! Listen to Aaron Zamzow from Fire Rescue Fitness tackle this question. He provides great insight and usable action plans that will improve your fitness and career as a firefighter, EMT, and/or medic.

Please listen, share, comment, and reach out with any questions.

You can join the R50 Challenge for FREE here:

Stuck in a rut, where do you begin? Right here! Take a listen to Aaron Zamzow (ZAM) as he gives you the five elements needed to get out of your fitness rut and make progress.

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Links to social media and FRF pages:

Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world.

In this episode, Aaron Zamzow (ZAM) uncovers the Resilient 50, a transformative 50-day program specifically tailored to the needs of first responders (firefighters, EMTs, medics, and others on the front lines of emergency response). The challenge is designed to strengthen the mental and emotional fortitude that is critical for first responders and focuses on building "resilient" habits.

This is not a fitness or weight loss challenge, it is a far more personal and transformative journey - the specific purpose being to equip you with the mental and emotional resilience needed to handle high-stakes situations and the daily stressors of such an essential job.

The premise of this 50-day challenge is simple.

1. Choose seven habits that target the key aspects of building resilience- fitness, nutrition, recovery, and mental health.
2. Choose a day to start.
3. Follow through all 50 days, and complete each habit every day.
4. Challenge others in your crew, family, department, and/or group to join you!  Make it fun and put some "juice" behind the challenge.
5. Email your story/ entry (after completing the 50 days) and get your "Resilient 50" Challenge Coin (and entered in the prize pool).

What are the habits? Listen to this episode.

This FRF podcast episode highlights First Responder Wellness Week (click here for resources), highlights the best way to clean up your nutrition, and answers the most common supplement questions.

Here are some great additional resources on these topics:

If you are stuck in a rut or in a fitness plateau, this is the episode for you to listen to.   Take some notes and then get to work, making progress with your fitness comes down to consistency and dedication.  You got this!

What does a healthy and fit firefighter, EMT, and/or medic look like? List to Aaron Zamzow from Fire Rescue Fitness as he gives insight on this topic and a list that will define and guide members of the fire service to better health.

The key to accomplishing your fitness goal starts with a focus on establishing healthy habits first and results second.  Regardless of what your overall goal is, here is one of the first habits you need to develop to be a more fit and healthy first responder (firefighter, EMT, medic).  Listen to this podcast with Aaron Zamzow (ZAM) from FRF as he discusses the key to fitness success.

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 some great FRF fitness tips that will help you manage your stress and waistline through the season.

I want six-pack abs.  I want to bench press 400 pounds.  I want to get huge bro...  These are all reasons why a lot of people work out.  As a first responder, it might be nice to obtain one or all of these goals but the reality is that fitness and exercise have more benefits than the obvious.  Listen to this FRF podcast that explains the "other" and "real" reasons we need to consistently exercise as firefighters, EMTs, and medics.

Take a listen!  #GETFRF

There are a lot of fitness-related challenges and workouts on social media and in some firehouses.  Are these "challenges" really helping?  In this podcast, ZAM from FRF will talk about some of them and give you some insight into what to look for in a fitness challenge. 

Please share, comment, and like.  Send a message with any questions.   Please subscribe for more updates!

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts.  These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

Over the past 30 years working as a fitness trainer and the last 20 years as a firefighter I have heard, seen, tried, and discussed at the gym and firehouse every popular (and unpopular) fitness trend and diet.  I also try to stay current on the latest research and popular fitness topics so I can attempt to provide some insight into these discussions.  After years of discussions, research, continuing education via seminars and articles, and coaching thousands of first responders I can safely say I have the best formula for fitness success.

Drum roll, please...(listen to the podcast for the details).

Discover what the "I can do the job" regardless of my level of fitness attitude is doing to your health.   We hear this around the firehouse; "I don't need to work out, I can still do the job..."  

What does that really mean?  In this podcast, ZAM will address this statement and give some insight as to why this attitude might be killing you!  

If you are a first responder and now realize the importance of getting in shape, FRF has a free program that will get you going.  The program does not require a lot of equipment and also includes access to the FRF app and coaching.  Stop procrastinating!  Get started today.

The calories in versus calories out equation for weight loss can be confusing and frustrating.  In this podcast, Aaron Zamzow (ZAM) covers everything you need to know.  His insight will help simplify the calorie confusion.  Take a listen and please comment, share, and like.

For more information on nutrition for first responders, check out this FRF blog post:

Summer brings nicer weather and social gatherings.  It also brings more reasons to cheat on your nutrition and fitness.  Avoid gaining fat and stay fit for duty by following these great tips.  Zam describes the best way to stay on track with your nutrition during social gatherings, the value of hydration and vegetables, and how to stay motivated.  Give it a listen and share your thoughts with a comment and like.

Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world.

What is cortisol and why do you need to know about it as a first responder?  Take a listen to ZAM from FRF explain what it is, why you need to understand it, and how to manage it.  This is essential for every first responder.

Staying fit and healthy during your career as a first responder (firefighter, EMT, medic, police officer, and/or nurse) can be very difficult.  As you age, your fitness priorities need to change to adapt to the different stressors around you.  In this podcast, ZAM (Aaron Zamzow) from Fire Rescue Fitness will explain what you should be focusing on as your progress through your career as a first responder.

In your 20s you need to focus on training functionally and understand how your fitness can help you improve your performance.  In your 30s you need to work on building and enforcing consistent healthy habits.  Those responders in their 40s need to place emphasis on mobility and recovery.  And in your 50s you need to put it all together and emphasize total health.  Please listen to the podcast and comment with your thoughts.  I appreciate any questions and shares!

Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world.

You are my hero!  Sometimes we need to hear this.   Listen to this episode of the FRF podcast as Aaron Zamzow (ZAM) reflects on the positive "heroes" we have in our society making a positive impact and not getting recognition.  This podcast serves both as a note of thanks and a lesson in staying positive.  Take a listen and please share with those first responders you appreciate and should be admired.

Challenge yourself and those around you to find positives in every call and situation, always try to learn and grow.

Stay safe and healthy!

-ZAM

If you have a topic or question about the podcast, please reach out to Zam via one of the links listed.

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How do fitness assessments and fitness testing correlate to performance as a first responder? There are a lot of members of the fire service that can't run a mile very fast but still can raise a ladder or climb an aerial faster than most.  There are also members that can bench press a house but then cannot perform very well on air.

So, this brings me back to the main point on how well do fitness assessments really correlate with what we do as firefighters EMTs, and medics?

In this podcast, I address that question and actually have some usable solutions that I think fire departments and the fire service, in general, need to think about incorporating in order to make lasting cultural changes to the health and wellness of our members.

I'm very well aware also that the content of this podcast can be pretty offensive to some so I really will rely on your feedback and uh appreciate any form of commentary good or bad.

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This is a question I get a lot via email and the FRF social media outlets.   There is no secret formula or special answer but there are ways you can deal with this situation and thrive.  
Listen to Zam (Aaron Zamzow) explain ways to stay motivated even when those around you are not.

Please comment with your thoughts and share!  Do not forget to subscribe to the FRF podcast for updates on new episodes.

Visit our website for more great workouts and fitness tips!

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 some great FRF fitness tips that will help you manage your stress and waistline through the season.

To read more go to the FRF blog:

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 to the fire service comes from the Mayo clinic.  They define functional training as: “Training the body for the activities performed in daily life”.

In the context of first responders, our daily life or shift requires us to lift heavy patients, drag heavy firehose, climb stairs with heavy gear, carry equipment, lift and hoist ladders overhead, all of which require good core strength and mobility.   Therefore, for an exercise to be "functional' for a first responder, it must help us perform one if not all of those activities.  Listen to this episode of the Fire Rescue Athlete Podcast as Aaron Zamzow digs into the definition and gives some great examples to follow.

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 the best ways to do this is to educate on the importance that exercise plays in your health.  So, I compiled a list of the top 21 reasons why firefighters, EMTs, and medics (and any other first responder) should (and needs to) work out regularly.  Here are the top 10 reasons!

Read more about this podcast here:

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 the best ways to do this is to educate on the importance that exercise plays in your health.  So, I compiled a list of the top 21 reasons why firefighters, EMTs, and medics (and any other first responder) should (and needs to) work out regularly.  Here are the top 10 reasons!

Read more about this podcast here:

In this episode of the Fire Rescue Athlete Podcast, Aaron Zamzow (Zam) talks about the common fitness and nutrition trends in the fire service.  This podcast will address the chest and triceps workouts and asks the question... "Are they functional?"

He also talks about meal plans and the keto diet and why they may not be the best route for firefighters to take with their nutrition.  Finally, Aaron talks about mobility- how do incorporate proper warm-ups and how it can improve performance.

Here are some great FRF blog posts about these topics:

Is Keto good for the Fire Rescue Athlete: https://firerescuefitness.com/2018/11/is-the-keto-diet-good-for-firefighters/

How to Incorporate a Proper Warm-up:  https://firerescuefitness.com/2016/06/firefighter-fitness-active-warm-injury-prevention/

Subscribe to FRF on YouTube:

As firefighters, we need to be physically ready for almost any event.  We need to routinely carry loads of 50 to 100 pounds, climb stairs and ladders, swing heavy mallets and axes, drag heavy objects, hold, hoist and stabilize hose lines.
We must also be able to recover quickly from these tasks and perform such activities for prolonged periods of time. Let us not forget that all these actions are routinely done in awkward positions and sometimes on unstable planes.  How do you translate those demands in just one fitness trait?
In this podcast, Aaron Zamzow explains the research about firefighter fitness and gives a great answer to this question.

You can also read about this topic on the FRF website:  https://firerescuefitness.com/2020/11/every-firefighter-needs-this-fitness-trait/
Please contact Aaron with any comments and questions:  https://firerescuefitness.com/contact/

In this podcast, Aaron Zamzow explains the reasons why the "WOD" may not be the best option for firefighters, EMTs, and medics to follow.  Listen and learn what your workouts need to contain and what to watch out for when it comes to the Workout of the Day mentality.  You can also follow up the podcast and see a post about creating an effective workout schedule by clicking this link:

https://firerescuefitness.com/2021/03/create-an-effective-firefighter-workout-schedule-2/

Thanks for listening!  Please reach out with any comments or questions:  https://firerescuefitness.com/contact/

Subscribe to FRF on YouTube:

Every first responder should be taking these steps to improve their health and fitness in 2021.  Will you be one of them?  Time to GET FRF...

Read the FRF blog with more information here:  https://firerescuefitness.com/2021/01/the-six-steps-every-first-responder-must-take-to-improve-their-fitness-in-2021/

Should I get the Covid 19 Vaccine? Aaron Zamzow from Fire Rescue Fitness asks a Scientist (PHD- Harvard School of Public Health in Genetics & Complex Diseases) for advice.

There are a lot of discussions around most houses and firehouses about the Covid 19 vaccine.  As first responders we are one of the groups that are first in line to receive it.  But, is it safe?  And does the data support that it is effective?

Instead of listing tons of resources and spitting up what I found, I decided to interview one of the smartest people I know, Dr. Jeremy Stuart.   Dr. Stuart is a long time friend who, by the way has his PH.D from the Harvard School of Public Health in Genetics & Complex Diseases.  He took some time out of his busy day to address my concerns and questions.  

Your brain is always working.  Sometimes we may question how much but your brain takes care of your thoughts and movements, your senses, your breathing, and heartbeat.  It works hard 24/7, even while you are asleep.  This means your brain requires a constant supply of good and healthy fuel.

Where does that fuel come from?  Just like your muscles, the fuel you get for your brain comes from the foods you eat and drink.  And the contents of that fuel can really make the difference in how your brain functions.  Simply put, what you eat directly affects the structure and function of your brain and, ultimately, your mood.

In this episode, Aaron Zamzow discusses the links between nutrition and mental health and will give you some usable tips to clean up your nutrition and help your brain and body function more efficiently.

You can read more about the content of the episode on the FRF Blog and by clicking the link below:

Food is the fuel that helps us think and perform at our best.  The right foods can mean energy and nutrients to help you manage the demands of the job.  The wrong foods can add to the stress we already go through and leave your mind cloudy and body inflamed.  So, if you want to make the most of your shift, your day, and your career, your diet should be a top priority!

Here are the top 10 (actually 11) foods every first responder should be eating.  

This is the second of a three part series talking about resiliency in the fire service.  This episode explains the connection between fitness and mental health.    Please listen for some great dialogue and information to help you get motivated to stay active and fit.

You can read more about this topic in the September Issue of Firehouse Magazine.

Here is a link to Aaron's great article:  https://www.firehouse.com/safety-health/health-fitness/article/21146564/health-wellness-exercise-to-defeat-stress-anxiety-depression

If you have any questions, comment or feedback please connect with Aaron:  https://firerescuefitness.com/contact/

DISCOVER HOW TO CREATE AN EFFECTIVE WORKOUT THAT REQUIRES MINIMAL EQUIPMENT AND TIME.  The last few months have left many people scrambling to figure out different workout options.   Gyms have been open, then closed, now open with restrictions.  Fire house workout rooms have also been restricted to not let any off-duty personnel use the equipment.  All these restrictions have probably made an impact on your workouts.

Never fear, you can still get a great workout from home and/or any station that does not have a lot of equipment.  You just need listen to this podcast and remember the 5 steps discussed by Aaron Zamzow in this Fire Rescue Athlete Podcast.  This is the same guide he uses to help train pro athletes and thousands of firefighters.

Exercise has numerous health benefits and can help reduce many of the known health issues facing the fire service including mental health. Firefighters and first responders are dying of heart attacks and strokes, cancer, and suicide. We also have a high number of first responders that suffer from the symptoms of PTSD.

Consistent exercise can reduce heart disease and help manage blood pressure, it can aid in weight management, reduce cancers, and ultimately help improve performance and prolong careers. What many members in the fire service are not talking about is how exercise can make you a more resilient firefighter, EMT and first responder….

Resiliency is the ability of an individual to bounce back from traumatic events and cope with the stresses of “the job” and deal with these stresses in healthy ways. A resilient first responder uses effective coping strategies to adapt well in the face of adversity, trauma, tragedy, threats, or significant sources of stress.

A major trauma event or near-death experience can impair resilience, even for experienced responders. This can result in feelings of grief, sadness, and a range of other emotions are common after such events.  Resilient individuals can work through the emotions and effects of stress and painful events and rebuild and maintain a healthy lifestyle.

In this podcast, Aaron will define what a reliant firefighter/ first responder is and address some of the mental health issues we face. This is the first of three podcasts that address becoming a resilient first responder….

ALL YOU NEED ARE SOME STRAPS, WEBBING OR BED SHEETS TO GET A GREAT FULLBODY WORKOUT.

As fire rescue athletes, we need functional strength in all planes of motion and on unstable ground.    One of the best fitness tools that matches that need are suspension trainers.  In this podcast Aaron Zamzow from Fire Rescue Fitness (www.firerescuefitness.com) explains the numerous benefits of suspension training for first responders.

Lots of distractions out there, Covid-19, all the social media, childcare (now that school is out), summer… The list goes on and on.  All these distractions can leave your fitness on the back burner and cause you to lose some motivation.   A lack of progress is also another reason we start to miss workouts and get distracted.  In fact, I think a lack of progress is one of the biggest reasons we lose motivation.

If you are working out, you should be progressing. If you are not, there is something wrong with your program (or lack of a program). Simple. Right?

What is not so simple is understanding why you are not progressing.  Over the past 25 plus years in the fitness business I have learned that that there are some key reasons you are not making progress in your fitness.  Look at these 4 common reasons.

EXCUSES ARE LIKE____________ (FILL IN THE BLANK). WE ALL HAVE THEM AND USE THEM... Especially during a pandemic.    Right now, more than ever, we as first responders need to make sure that we are managing our fitness and our stress.  There are a lot of excuses that we can currently use, my gym is closed, I don't have time with the kids being home, I'm tired, I don't know what to do.... on and on.

I get it, this is an incredibly stressful time in society.  Our "normal" has changed, our schedules have changed.  But if you are brutally honest with yourself you will realize that the excuses you are using now are the same ones you have always used.  Trust me I have used them too.

The trick, however, is to not let the excuses to continue to hold us back.  I have had the privilege to work with thousands of clients over the past 25 years and have heard every excuse on the planet on why people are not making progress.   I honestly should have written a book about them all.  And these are the same excuses I am hearing now, even amid the Covid-19 pandemic.  So, today I wanted to talk about the 5 most common excuses we all use (are using) and give some tips to OVERCOMING THEM.

Here is the link to the GET FRF in 40 Days (at home) Program:  https://get.firerescuefitness.com/40freeworkout

Click this link to read about this podcast:  https://firerescuefitness.com/2020/05/top-5-firefighter-fitness-excuses-debunked-2/

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One of the most difficult aspects of maintaining a good level of health and fitness is your mindset.  We all have days that we do not feel like working out... And we all have days that we feel that our workouts "weren't good."   Trust me, we all have them.

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right.   Today's podcast is all about that.  I posted a video I did on Facebook and posted some of my favorite FRF fitness quotes below.  I hope this helps.

-Create your NEW Normal.  Everyone's life and schedule is disrupted.  Create your new normal and make sure it is healthy.

-Stay positive.  If you find yourself going down the "negative" tunnel.  Stop and focus on some positives.  Sometimes you must dig to find them, but it will help change your entire outlook.

-You are your biggest competition.  It is easy to start looking at what everyone else is doing, their progress, etc.  Do not get into that habit.   Create YOUR OWN goals and work on improving yourself every day.

-Do a Mindset Check.  Make sure you are working towards a goal and have people and programs around you that are helping you.   If you surround yourself with distractions and negative people.... well, you become that.   Find people that lift you up and keep you motivated!

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.

There are precautions that we can all take to make sure these viruses are not passed from person to person but as firefighters, EMTs and medics our exposure is almost inevitable due to our job requirements.

So, with over 200 mutating cold-causing viruses floating around along with the Coronavirus, what is a first responder to do to avoid getting sick?

Listen to this great podcast to discover 6 ways to boost your immunity.

You can read more about these tips here:

Fasting?  For firefighters?  Humans have actually been fasting throughout evolution. Sometimes it was done because food was not available, and it has also been a part of major religions, including Islam, Christianity, Judaism and Buddhism.  When you think about it, our hunter-gatherer ancestors didn’t have supermarkets, refrigerators or food available year-round.  Sometimes we couldn’t find anything to eat, and our bodies evolved to be able to function without food for extended periods of time.  If anything, fasting from time to time is more “natural” than constantly eating 3-4 (or more) meals per day.

Before you write it off, take a listen at “why” intermittent fasting may be a good option.

Without proper planning, your fitness program may be setting you up for failure.  Listen to the podcast (click the link to read about the blog  post) and see if your fitness program includes these components.

This topic is near and dear to my heart and your career--Workouts for Fire Rescue Athletes.  I've been in the fitness industry for over 25 years and in the fire service for over 15 years. This experience has given me the opportunity to write for some of the best trade magazines and present at big conferences (you can/ see read my story here).  The most common question I get (either via email or at these conferences) is "What is the best workout for Firefighters, EMTs and Paramedics (Fire Rescue Athletes)?  And, more importantly what are the components of the best Fire Rescue Athlete Workouts?

FRF (Fire Rescue Fitness) was created to help provide functional and usable fitness resources for firefighters, EMTs and medics.  Over the past 6 years FRF has sponsored "challenge" events where participants are rewarded with cash and prizes for their fitness progress.  This year FRF has taken the "challenge" to the next level and provided more motivation and guidance.  Listen to Aaron explain the evolution of the GET FRF Challenge and what it entails.

Please click the link for more information and to Join the GET FRF Challenge

Use code:  GETFRF10 for a discount.

Happy New Year!

This podcast addresses 5 ways to reduce injuries in the workout room and on the fireground.    No single action can prevent injuries from happening.  But, we as fire rescue athletes need to take a step back from time to time and evaluate the "why" and "what" of our workouts.  You should always asking yourself if your workouts and actions (or lack of actions) will help you perform on the fire and rescue ground?

Please leave a comment or reach out to Aaron Zamzow with any questions.

You can read about reducing injuries by clicking the link:  https://firerescuefitness.com/2019/09/workout-tips-to-reduce-firefighter-injuries/

You can contact Aaron:

 Stuck in a rut? Not seeing progress? Stop making these workout mistakes and get fit for duty.

In this episode, Aaron covers the biggest mistakes firefighters are making during, before and after their workouts.  

You can read more about these tips here:

For the full blog post click here: https://firerescuefitness.com/2019/02/to-supplement-or-not-a-firefighter-guide/