Shows
Beneath The Helmet Show - Firefighter Wellness & Mental Health (mind-body-spirit)Unpacking Firefighter Wellness with Aaron Zamzow.Unpacking Firefighter Wellness with Aaron Zamzow.
In this exciting episode of Beneath the Helmet, host Jah George sits down with Aaron Zamzow, a prominent figure in firefighter wellness. Aaron, head of the First Responder Center of Excellence and founder of FireRescue Fitness, shares his wealth of knowledge from working with NFL, NBA teams, and more. They dive into Aaron’s innovative '5 for 50' challenge, promoting healthy habits like low sugar intake and daily meditation. Tune in to uncover valuable tips on sleep optimization, fitness, and the significant role of recovery in both professional sports and firefighting. Aa...2025-01-291h 10
Make Due: Suburban Fireman PodcastMake Due: Episode 62 "Functional Health and Fitness" with Aaron ZamzowEpisode 62 welcomes our friend and brother, Aaron Zamzow to the show. Zam is a 20-year fire service veteran serving as a Lieutenant with the Madison (WI) Fire Department. He is head coach at Fire Rescue Fitness, has 30 years of experience as a fitness trainer, and holds a bachelor's degree in health and wellness. He hosts the Better Every Shift podcast, has authored numerous fire service articles and was recently featured on the cover of Crackyl Magazine. This episode explores functional health and fitness as it pertains to the fire service. Zam explains why a wholistic approach to the job...2025-01-241h 28
5-Alarm Task Force!Episode 9-3 – Capt. Aaron “ZAM” Zamzow – FF Health & WellnessIt is no secret that being a firefighter, career, volunteer, WUI, Paid-on-Call, etc., can take a physical and emotional toll on us. Often a rookie/probie takes a “lot of heat,” and that is before his/her have even rolled out of the station. Now, add everything else we must do outside the fire service, and we might be shouldering physical issues like weight, unbalanced diets, etc. Our Guest on this podcast can provide pointers to you.Capt. Aaron “ZAM” Zamzow has been in the fire service for over twenty years. He is the owner for Fire...2024-09-161h 43
All Clear - A Firefighter Health & Wellness PodcastTransforming Firefighter Fitness: Zam's Way - with guest Aaron ZamzowCan firefighters achieve the same level of fitness as professional athletes? In this episode of All Clear Firefighter Wellness, we sit down with Aaron Zamzow, founder of Fire Rescue Fitness and host of the Better Every Shift podcast, to explore this fascinating notion. Aaron takes us on a journey from his days as a full-time trainer to his career in the fire service, where he developed fitness programs tailored to the unique physical and mental demands of firefighting. His expertise sheds light on how balanced fitness is critical for peak performance and safety in this high-stakes profession....2024-07-2646 min
The Fire Rescue Athlete Podcast powered by FRFFirst responder wellness week, nutrition 101, supplements guide, and Zam Q and AThis 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:
https://www.firerescue1.com/wellness-week/
Nutrition and Fitness Basics for Firefighters: https://firerescuefitness.com/2023/03/firefighter-fitness-and-nutrition/
Do you need to take supplements to make progress: https://firerescuefitness.com/2022/06/first-responders-do-you-need-to-supplement-for-fitness-gains-2-copy/
Please subscribe to the podcast and reach out with any questions.
2023-03-3127 min
The Fire Rescue Athlete Podcast powered by FRFFirefighters- Get Back to the Basics to Make Fitness ProgressIf 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!
Here is a great article that can help you get back to making fitness progress: https://firerescuefitness.com/2022/12/first-responders-create-this-habit-to-get-fit-in-2023/
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the world.
https://www.facebook.com/FireRescueFitness
Subscribe to FRF on YouTube:
https...2023-03-1519 min
The Fire Rescue Athlete Podcast powered by FRFDefining a "Healthy" FirefighterWhat 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.
You can read more about the FRF Healthy 10 here: https://firerescuefitness.com/2023/02/firefighter-healthy-10/
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the world.
https://www.facebook.com/FireRescueFitness
Subscribe to FRF on YouTube:
https://www.youtube.com/c/firerescuefitness
V...2023-02-2524 min
Inside EMSSuper Bowl showtime: How Glendale fire crews are preparing for the big gameThis episode of Inside EMS is brought to you by Lexipol, the experts in policy, training, wellness support and grants assistance for first responders and government leaders. To learn more, visit lexipol.com.
This special episode of Inside EMS is a crossover post from FireRescue1's new Better Every Shift Podcast. Hosted by Madison (Wisconsin) Firefighter Aaron Zamzow and FireRescue1 Editor-in-Chief Janelle Foskett, the show brings kitchen table conversations to the airwaves, always focused on solutions, positivity and the realities of station life.
Follow the show on Apple Podcasts, Spotify, Google Podcasts or wherever you listen to...2023-02-0654 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders- Create this Habit to Get Fit in 2023The 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.
Read more about this topic on the FRF Blog: https://firerescuefitness.com/2022/12/first-responders-create-this-habit-to-get-fit-in-2023/
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the...2022-12-3118 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responder Holiday Fitness Survival TipsAs 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.
You can read about these great tips on the FRF blog here: https://firerescuefitness.com...2022-12-1516 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders Here are the "Other" Reasons We Need to Work Out.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
For more information on reasons to exercise, check out this FRF blog post...2022-11-3016 min
The Fire Rescue Athlete Podcast powered by FRFFitness Challenge Workouts 101There 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!
Looking for a healthy fitness challenge that will give back to the fire service? Enter the FRF 5K +343 Virtual Workout Event: www.firerescuefitness.com/frf5k
F...2022-10-0618 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders- Stay Motivated and Stay Fit with these Tips (just the tips).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.
For a great blog post about these tips click here: https://firerescuefitness.com/2022/08/first-responders-fitness-stay-motivated-with-these-tips/
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the world.
https://www.facebook.com/FireRescueFitness
Subscribe to FRF on YouTube:
https://www.youtube.com/c/firerescuefitness
...2022-08-2615 min
The Fire Rescue Athlete Podcast powered by FRFFitness and Nutrition for Firefighters Simplified. The Formula for Fitness Success.With all of the information available on health and fitness, it can be so confusing that frustration takes the place of action. Here is a simple and effective guide to better health and fitness on and off the job.
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 i...2022-08-0416 min
The Fire Rescue Athlete Podcast powered by FRFYes you can do "the job" but at what cost?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...2022-07-3015 min
The Fire Rescue Athlete Podcast powered by FRFCalories In vs. Calories Out- What you need to know.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:
https://firerescuefitness.com/2021/06/the-5-fitness-tips-every-first-responder-needs-to-follow/
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the world.
https://www.facebook.com/FireRescueFitness
Subscribe to F...2022-06-2718 min
The Fire Rescue Athlete Podcast powered by FRFStay Lean and Fit for Duty Through the Summer with These TipsSummer 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.
https://www.facebook.com/FireRescueFitness
Subscribe to FRF on Yo...2022-06-1019 min
The Fire Rescue Athlete Podcast powered by FRFA First Responders Guide to CortisolWhat 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.
Read more about it here: https://firerescuefitness.com/2022/05/a-first-responders-guide-to-cortisol/
Follow the FRF Podcast.
https://anchor.fm/getfrf
Join the FRF Nation on Facebook! Over 190,000 first responders from all over the world.
https://www.facebook.com/FireRescueFitness
Subscribe to FRF on YouTube:
ht...2022-06-0220 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responder Fitness through the Ages.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 bui...2022-04-1417 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders- Why You are a Hero...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!
2022-04-0314 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders- Is this job like a drug?In this episode of the FRF podcast, Aaron Zamzow talks about the stress of the job and its effects on health and wellness. As first responders, we sacrifice a lot to help others. Is that sacrifice worth the cost?
Listen to this great episode and discover how to maintain balance and change your health and fitness culture. Zam talks about evaluating your current situation, finding resources for change, creating a plan, and then executing that plan to inspire others.
Resources talked about in this episode can be contacted below:
FRCE (First Responder Center for...2022-03-2419 min
The Fire Rescue Athlete Podcast powered by FRFAre fitness tests necessary for first responders (firefighters, EMTs and medics)?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 an...2022-03-0420 min
The Fire Rescue Athlete Podcast powered by FRFWhat to do if no one wants to workout and get fit?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!
http://www.FireRescueFitness.com
Jo...2022-01-1314 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responder Holiday Fitness TipsDo 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 you have made this year. So, as a gift here are some great FRF fitness tips that will help you manage your str...2021-12-2013 min
Behind The LineFitness & Brain Health (Back to Basics Series)Show Notes:Thanks so much to Aaron Zamzow (aka “Zam”) for taking the time to join me today. What a gift! Zam is the owner of Fire Rescue Fitness, with a background in personal training and then experience in the fire service. He has blended these pieces to create intentional fitness program to develop functional fitness tailored to the needs of the job. Today we connected to chat about the impacts of fitness on brain health. We dig into the challenges and barriers that get in the way of prioritizing fitness, ways to circu...2021-11-0950 min
The Fire Rescue Athlete Podcast powered by FRFWhat Does "Functional" Training Mean 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 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...2021-11-0616 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders Reasons to Exercise #11 to #21Have 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 m...2021-10-1816 min
The Fire Rescue Athlete Podcast powered by FRFTop 21 Reasons First Responders Need to Exercise (Numbers 1-10)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 firef...2021-10-0615 min
The Fire Rescue Athlete Podcast powered by FRFTalking Fire Rescue Fitness - (Chest and Triceps, Meal Plans and Keto, Mobility and Performance)...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 Ke...2021-10-0615 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responder Fitness: Stay Motivated with These TipsThe 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.
Here is a great interview Aaron Zamzow from Fire Rescue Fitness did with a first responder Josh Fulk that has lost over 140 pounds and just completed a half Ironman competition. This podcast will give you some great insight and tips to keep you motivated and fit.
Here is...2021-09-2717 min
The Fire Rescue Athlete Podcast powered by FRFEVERY FIREFIGHTER NEEDS THIS FITNESS TRAIT…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 ab...2021-05-0915 min
The Fire Rescue Athlete Podcast powered by FRFWhy the WOD (Workout of the Day) Is Not a Good Option for First RespondersIn 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 YouT...2021-03-1115 min
The Fire Rescue Athlete Podcast powered by FRFThe Six Steps Every First Responder Must Take to Improve Their Fitness in 2021Every 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/
Visit our website for more great workouts and fitness tips!
http://www.FireRescueFitness.com
Subscribe to FRF on YouTube:
https://www.youtube.com/user/ZamzowFitness
Are we friends yet? Join us on Facebook!
https://www.facebook.com/FireRescueFitness
Get the latest updates via Twitter!
...2021-01-0919 min
The Fire Rescue Athlete Podcast powered by FRFA First Responders Guide to the Covid 19 Vaccine.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...2020-12-1625 min
The Fire Rescue Athlete Podcast powered by FRFEVERY FIREFIGHTER NEEDS THIS FITNESS TRAIT…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...2020-11-1900 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responder Resilience Part 3- HEALTHY NUTRITION LEADS TO MORE RESILIENT FIRST RESPONDERSYour 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 struct...2020-10-2916 min
The Fire Rescue Athlete Podcast powered by FRFFire Rescue Fitness Spotlight- Kyle Kondoff has overcome adversity and diabetes to stay FRFGet fired up to listen to Kyle Kondoff talk about overcoming adversity and diabetes! Kyle has recovered from numerous traumas and injuries and has done this while managing diabetes. Take a listen to this very motivating interview.
You can reach out to Kyle anytime via facebook: https://www.facebook.com/kyle3acp/
You can also find more motivating stories on the FRF website: https://firerescuefitness.com/results/
You can also connect with Aaron Zamzow with questions and comments.
https://firerescuefitness.com/contact/
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Send in a voice message: https://podcasters.spot...2020-10-2221 min
The Fire Rescue Athlete Podcast powered by FRFThe 10 Best Foods for First Responders (Firefighter, EMTs and Medics)IF YOU WANT TO GET THE MOST OUT OF YOUR SHIFTS, YOUR DAY AND YOUR CAREER, YOUR DIET SHOULD BE A TOP PRIORITY.
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!
H...2020-09-3021 min
The Fire Rescue Athlete Podcast powered by FRFMental Health and Fitness -How to Become a “Resilient” Firefighter/ First Responder- Part 2-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/
Visit our we...2020-09-2113 min
The Fire Rescue Athlete Podcast powered by FRFPandemic Proof Workout Option for First Responders.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 rememb...2020-08-0518 min
The Fire Rescue Athlete Podcast powered by FRFHow to Become a “Resilient” Firefighter/ First Responder- Part 1 Defining Resilient...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...2020-07-1317 min
The Fire Rescue Athlete Podcast powered by FRFBenefits of Bodyweight Suspension Training for First RespondersALL 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.
You can get the GETFRF in 40 Days Free (for first responders) here: https://get.firerescuefitness.com/40freeworkout
To read more about this topic...2020-06-1812 min
The Fire Rescue Athlete Podcast powered by FRFFIREFIGHTER FITNESS- 4 REASONS YOU ARE NOT SEEING RESULTSLots 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 prog...2020-06-1121 min
The Fire Rescue Athlete Podcast powered by FRFTOP 5 FIREFIGHTER FITNESS EXCUSES…DEBUNKED (PANDEMIC VERSION)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 br...2020-05-1420 min
The Fire Rescue Athlete Podcast powered by FRFFitness Motivation for First Responders- How to Stay Motivated and Positive...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.
-Crea...2020-05-0518 min
The Fire Rescue Athlete Podcast powered by FRFFirst Responders- Boost Immunity with 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.
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...2020-03-1414 min
The Fire Rescue Athlete Podcast powered by FRFIntermittent Fasting for Firefighters, EMTs and Medics...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, t...2020-03-0214 min
The Fire Rescue Athlete Podcast powered by FRFEssential Workout Components for Firefighters, EMTs and MedicsWithout 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...2020-02-0721 min
The Fire Rescue Athlete Podcast powered by FRFWhat is the GET FRF ChallengeFRF (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.
http://get...2020-01-0508 min
The Fire Rescue Athlete Podcast powered by FRFHow to GET FRF (Fire Rescue Fit) This YearHappy New Year!
This is the time of the year that we all have a tendency to reflect on the past and set goals for the next year. If one of your goals is to get leaner, stronger, and more fit for duty, I want to help you.
Here are five steps you need to take to make fitness progress this year.
1. Lose your excuses. We all have them, stop letting them stand in your way. Lose your excuses in 2020 and decide to commit to your fitness.
2. Get/ create a plan. This...2019-12-3115 min
The Fire Rescue Athlete Podcast powered by FRFTips to help Firefighters, EMTs and Medics Reduce Injury and Improve PerformanceThis 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...2019-10-0918 minThe Fire Rescue Athlete Podcast powered by FRFHow to set-up an Effective Firefighter Workout.One of the more common questions I get via the FRF Facebook page and from the seminars I give is: How should firefighter, EMTs and medics set-up their workouts? What exactly should be included?"
Today, I want to answer those common questions. Over 10 years ago I created the first of many Fire Rescue Fitness workouts. Through the years the exercises may have changed a little, but, the format in which they are created has not. Thousands of firefighters, EMTs and medics all over the world have seen improved fitness, weight loss and most importantly improved performance from these...2019-10-0216 minThe Fire Rescue Athlete Podcast powered by FRFBiggest Firefighter Workout Mistakes 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:
https://firerescuefitness.com/2019/06/firefighters-dont-make-these-workout-mistakes/
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get the latest update...2019-06-1513 minThe Fire Rescue Athlete Podcast powered by FRFFirefighters, EMTs, and Medics Should YOU Supplement or Not... That is the QuestionFor the full blog post click here: https://firerescuefitness.com/2019/02/to-supplement-or-not-a-firefighter-guide/
This is a common question that you hear around most gyms and firehouses this time of the year and one that I get a lot via the www.FireRescueFitness.com blog and our FRF Facebook Page, so I wanted to briefly address what some good possible supplement options are. I also wanted to address whether supplements are even necessary.
My supplement approach is pretty simple. I do believe that you can get the required nutrients with diet alone, but it is difficult, especially when you...2019-02-1916 minThe Fire Rescue Athlete Podcast powered by FRFHow to Create a Fun and Effective Workout for Your CrewTraining on-shift with your crew can be challenging for many reasons. Calls, lack of motivation, crew members are at different levels of fitness…. the list goes on. You also have to take into consideration the fact that you must leave some “gas” in the tank and don’t want to burn out and bonk on a call. So, what is the solution- how can you get your crew involved, get a fast and efficient workout and still cater to different levels of fitness?
FRF Crew/ Fireground Interval Workouts
Over the last couple of years, I have toyed w...2019-01-2511 minThe Fire Rescue Athlete Podcast powered by FRFInterview with Firefighter Josh Fulk on how he was able to lose 100Here is a great interview I did with Josh Fulk. He has lost over 100 pounds this last year following the principles of FRF. Please listen to his motivating journey. He provides great insight as to how and why he made such great progress.
-What motivated him to make changes?
-What was the first steps he took?
-What did he do?
-What were the biggest challenges?
-What are his current goals?
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get...2019-01-2522 minThe Fire Rescue Athlete Podcast powered by FRF10 Simple Rules for Firefighter Fat LossThe winter months can be a challenging time to keep your weight and body fat in "check." So, to help you stay lean and perform better on (and off) the fireground, I came up with some easy tips. Here are 10 (actually 11) great tips to help you get stronger and leaner in the next couple of weeks. These tips can help you stay on track through these challenging months of winter. Take a listen... And click the link below for more details on these 10 Rules.
https://firerescuefitness.com/2018/02/10-simple-rules-firefighter-fat-loss-2018-edition/
You can contact Aaron:
Visit our website for more great workouts and f...2018-11-2714 minThe Fire Rescue Athlete Podcast powered by FRFHoliday Eating and Fitness Tips for Firefighter, EMTs and Medics.Happy Holidays. Here are some great tips to help you keep your fitness and nutrition on-track through the holidays.
To help you eat a healthy during the holidays try to incorporate these Holiday Eating Guidelines…
-Always drink water, it will help fill your belly and aid in digestion
-Load up on vegetables not desserts (or sugars)
-Eat leaner proteins
-Avoid seconds
-Don’t graze around the appetizer table!
-If you really overeat, consider fasting for 14-16 hours after.
AND, for a great metabolic workout, decrease rest intervals, incorporate fullbody exercises and try this workout... (click the link for a great work...2018-11-2110 minThe Fire Rescue Athlete Podcast powered by FRFFive Steps to Getting Fire Rescue Fit in the Next 40-days.The last five years, I have been sponsoring the FRF "Fit for Duty" Challenge. This past year there were over 100 submissions from firefighters, EMTs and medics from all over the world (the United States, Canada, Australia, and New Zealand) that made some great fitness progress and helped change their lives with improved health and fitness.
Reading all these stories is both humbling and motivating! My mission with Fire Rescue Fitness is to educate and motivate 100,000 firefighters, EMTs and medics to get "fit for duty." Each year after the Challenge is completed I feel like I/ we (the FRF nation included), are...2018-11-1911 minThe Fire Rescue Athlete Podcast powered by FRFIs the Keto Diet a Good Option for Firefighters?If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you.... Sound too good to be true? It probably is. Today I wanted to address the keto diet and give some insight to those fire rescue athletes that are contemplating trying the diet.
Click here for more:
https://firerescuefitness.com/2018/11/is-the-keto-diet-good-for-firefighters/
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get the l...2018-11-1415 minThe Fire Rescue Athlete Podcast powered by FRFEating out Guide for EMTs, Medics, and Firefighters.Maybe it’s for business, maybe it’s for school, maybe it’s a date, maybe it’s a special occasion or maybe you and the crew don’t have time to prepare food. It doesn’t matter. The last-minute restaurant meal will likely occur at some point. Instead of sabotaging your health, here are some good guidelines that will help you keep your meal selection on the right track. Let me note that it is alright to indulge (I try to do it 2x per week) but if you need a good, healthy meal while eating out, here are some tips. C...2018-11-0707 minThe Fire Rescue Athlete Podcast powered by FRFFirefighters- What is your Fitness Why?https://firerescuefitness.com/2018/05/how-do-you-define-your-why/
Why do you workout? Why do you, or should you make healthy choices? The answers to this question are different for different people. For me, personally, I workout and stay fit because I never want to tell my crew, my family or my department that; "I was not fit enough to accomplish my task."
I like to take pride in my work and want to do everything I can to be ready to serve... this includes staying fit.
I started Fire Rescue Fitness because I really wasn't in good shape (for firefighting) and was training improperly.
Here...2018-08-1408 minThe Fire Rescue Athlete Podcast powered by FRFEasy Meal Options for the Firehouse.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.
Read the post here:
https://firerescuefitness.com/2018/05/healthy-nutrition-tips-for-the-firehouse-or-any-house/
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get the latest updates via...2018-07-0304 minThe Fire Rescue Athlete Podcast powered by FRFFirefighters Give Cancer "The Finger" with these 5 Actions.Cancer- I think almost everyone in the fire service knows of someone that has had it or is currently fighting it. Over the past few years cancer has been one of the most often discussed topics in the fire service. There has also been a tremendous amount of research dedicated to deciphering why we are more likely to get cancer.
Here are 5 great ways that you can help to prevent cancer.
Click here:
https://firerescuefitness.com/2018/03/firefighter-cancer-prevention-5-ways-to-give-cancer-the-bird/
Please pass on this information to your crew and department. Prevention is the key to beating cancer...
You can contact Aaron:
Visit our...2018-06-2810 minThe Fire Rescue Athlete Podcast powered by FRFThe Five Steps to Getting Fire Rescue Fit...The FRF Fit for duty Challenge just wrapped up and the winners have been announced. You can find out and read their amazing fitness journeys by clicking here... This year there were over 100 submissions from firefighters, EMTs and medics from all over the world (the United States, Canada, Australia, and New Zealand) that made some great fitness progress and helped change their lives with improved health and fitness. You can click here to read their stories:
https://firerescuefitness.com/2018/05/5-steps-to-getting-fire-rescue-fit/
Why do many people that want to get fit for duty fall short and fail?
Why do other succeed?
What...2018-06-1811 minThe Fire Rescue Athlete Podcast powered by FRFHow to Incorporate Fireground Movements in Your Workout.Have you heard of Tabata? This is an unusual style workout floating around a lot of gyms and firehouses lately. I wanted to explain what it is and how we, as fire rescue athletes, can incorporate it into an effective workout. This is a great way to incorporate fireground movements into your workout. Click this link for more details on the protocol:
https://firerescuefitness.com/2018/02/firefighter-tabata-workout/
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get the latest updates via...2018-06-0903 minThe Fire Rescue Athlete Podcast powered by FRFNutrition Hacks for Firefighters, EMTs and MedicsDo you want to know how fit fire rescue athletes make nutritious meal choices? Here are some shortcuts, go-to recipes, cooking suggestions and go-to snacks for making the life of a fire rescue athlete a little healthier.
You can read about the information from the podcast by clicking below:
https://firerescuefitness.com/2018/02/healthy-nutrition-hacks-for-firefighters-emts-and-medics/
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
www.facebook.com/FireRescueFitness
Get the latest updates via Twitter!
twitter.com/getfrfit
Get Motivated with the FRF Instagram Account!
www.instagram.c...2018-06-0306 minThe Fire Rescue Athlete Podcast powered by FRFFirefighters- Stop Exercising and Start Training!https://firerescuefitness.com/2018/03/firefighters-are-you-exercising-or-training/
Before I worked as a firefighter, I was a trainer in both large and small health clubs. During that time I would see a lot of people exercising consistently and with good intensity but only make a limited amount of fitness progress. Why? Because we are all creatures of habit in the gym and out. These "snail paced progress" gym goers were all doing the same thing... exercising, not training. And yes, their is a difference. Click the video to discover the difference.
Visit our website for more great workouts and fitness tips!
http://www.FireRescueFitness.com
Ar...2018-06-0304 minThe Fire Rescue Athlete Podcast powered by FRFFDNY Chief Salka talks about nutrition in the firehouse.Today I have a great fitness tip for you about eating healthy in the firehouse. I cannot take credit for the tip, it was inspired by FDNY Chief John Salka. Listen to a great interview I did with him about how to control portions while eating in (and out) of the firehouse.
I hope you enjoy it as much as I did making it!
Visit our website for more great workouts and fitness tips!
http://www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
https://www.facebook.com/FireRescueFitness
Get the latest updates via Twitter!
https://twitter.com...2018-06-0308 minThe Fire Rescue Athlete Podcast powered by FRFGet Your Nutrition on Track - Step One, Eat Real Food!Hello FRF Nation. Today I answer a common question about nutrition. This is probably one of the most common challenges we face, how to eat healthy in and out of the firehouse.
The answer is actually pretty basic, Eat REAL Food. Take a listen and let me know your thoughts.
You can contact Aaron:
Visit our website for more great workouts and fitness tips!
http://www.FireRescueFitness.com
Are we friends yet? Join us on Facebook!
https://www.facebook.com/FireRescueFitness
Get the latest updates via Twitter!
https://twitter.com/getfrfit
Get Motivated with the FRF Instagram Account!
https://www...2018-06-0306 min
The Fire Rescue Athlete Podcast powered by FRFThe First Step in Getting FRF (Fire Rescue Fit)- Decide to.Hey FRF nation! Thanks for listening. This is the first of many episodes where we talk about common questions, challenges, and issues that firefighters, EMTs and medics face trying to get and stay "fit for duty."
Today's podcast deals with a common questions- Where do I start? Listen to your host Aaron Zamzow explain how his in 25 years of fitness experience there is a one thing that separates success and failure when it comes to reaching your fitness goals.
Please check back soon for more Q and A with Aaron Zamzow.
Please feel free to contact Aaron:
Visit our website...2018-06-0305 min