The Fire Rescue Athlete Podcast powered by FRF podcast

02.02.2024

Firefighter Fitness- From the Recliners to Resilient

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...

01.19.2024

First Responders- Get Out of Your Fitness Rut.

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. Please subscribe to the podcast! ...

01.06.2024

The Resilient 50- A Transformative Challenge for First Responders that will Forge Resilience

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...

03.31.2023

First responder wellness week, nutrition 101, supplements guide, and Zam Q and A

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: https://www.firerescue1.com/wellness-week/ Nutrition and Fitness Basics...

03.15.2023

Firefighters- Get Back to the Basics to Make Fitness Progress

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....

02.24.2023

Defining a "Healthy" Firefighter

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...

12.31.2022

First Responders- Create this Habit to Get Fit in 2023

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...

12.15.2022

First Responder Holiday Fitness Survival 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...

11.30.2022

First 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...

10.06.2022

Fitness Challenge Workouts 101

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...

08.26.2022

First 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...

08.04.2022

Fitness 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...

07.30.2022

Yes 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...

06.27.2022

Calories 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...

06.10.2022

Stay Lean and Fit for Duty Through the Summer with These Tips

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...

06.02.2022

A First Responders Guide to Cortisol

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...

04.14.2022

First 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...

04.03.2022

First 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....

03.24.2022

First 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...

03.04.2022

Are 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...

01.13.2022

What 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...

12.20.2021

First Responder Holiday Fitness Tips

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...

11.06.2021

What 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...

10.18.2021

First Responders Reasons to Exercise #11 to #21

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...

10.06.2021

Top 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...

10.06.2021

Talking 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...

09.27.2021

First Responder Fitness: Stay Motivated with These 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...

05.09.2021

EVERY 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...

03.11.2021

Why the WOD (Workout of the Day) Is Not a Good Option for First Responders

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...

01.09.2021

The Six Steps Every First Responder Must Take to Improve Their Fitness in 2021

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/ Visit our website for more great workouts...

12.16.2020

A 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...

11.19.2020

EVERY 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...

10.29.2020

First Responder Resilience Part 3- HEALTHY NUTRITION LEADS TO MORE RESILIENT FIRST RESPONDERS

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...

10.22.2020

Fire Rescue Fitness Spotlight- Kyle Kondoff has overcome adversity and diabetes to stay FRF

Get 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...

09.30.2020

The 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...

09.23.2020

Talking 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...

09.21.2020

Mental 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...

08.05.2020

Pandemic 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...

07.13.2020

How 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...

06.18.2020

Benefits of Bodyweight Suspension Training for First Responders

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...

06.11.2020

FIREFIGHTER FITNESS- 4 REASONS YOU ARE NOT SEEING RESULTS

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...

05.14.2020

TOP 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. ...

05.05.2020

Fitness 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...

03.14.2020

First 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...

03.02.2020

Intermittent 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,...

02.06.2020

Essential Workout Components for Firefighters, EMTs and Medics

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...

01.05.2020

What is the GET FRF Challenge

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...

12.31.2019

What's The Fire Rescue Athlete Podcast powered by FRF about?

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The Fire Rescue Athlete Podcast powered by FRF episodes:

Firefighter Fitness- From the Recliners to Resilient

First Responders- Get Out of Your Fitness Rut.

The Resilient 50- A Transformative Challenge for First Responders that will Forge Resilience

First responder wellness week, nutrition 101, supplements guide, and Zam Q and A

Firefighters- Get Back to the Basics to Make Fitness Progress

Defining a "Healthy" Firefighter

First Responders- Create this Habit to Get Fit in 2023

First Responder Holiday Fitness Survival Tips

First Responders Here are the "Other" Reasons We Need to Work Out.

Fitness Challenge Workouts 101

First Responders- Stay Motivated and Stay Fit with these Tips (just the tips).

Fitness and Nutrition for Firefighters Simplified. The Formula for Fitness Success.

Yes you can do "the job" but at what cost?

Calories In vs. Calories Out- What you need to know.

Stay Lean and Fit for Duty Through the Summer with These Tips

A First Responders Guide to Cortisol

First Responder Fitness through the Ages.

First Responders- Why You are a Hero...

First Responders- Is this job like a drug?

Are fitness tests necessary for first responders (firefighters, EMTs and medics)?

What to do if no one wants to workout and get fit?

First Responder Holiday Fitness Tips

What Does "Functional" Training Mean for First Responders?

First Responders Reasons to Exercise #11 to #21

Top 21 Reasons First Responders Need to Exercise (Numbers 1-10)

Talking Fire Rescue Fitness - (Chest and Triceps, Meal Plans and Keto, Mobility and Performance)...

First Responder Fitness: Stay Motivated with These Tips

EVERY FIREFIGHTER NEEDS THIS FITNESS TRAIT…

Why the WOD (Workout of the Day) Is Not a Good Option for First Responders

The Six Steps Every First Responder Must Take to Improve Their Fitness in 2021

A First Responders Guide to the Covid 19 Vaccine.

EVERY FIREFIGHTER NEEDS THIS FITNESS TRAIT…

First Responder Resilience Part 3- HEALTHY NUTRITION LEADS TO MORE RESILIENT FIRST RESPONDERS

Fire Rescue Fitness Spotlight- Kyle Kondoff has overcome adversity and diabetes to stay FRF

The 10 Best Foods for First Responders (Firefighter, EMTs and Medics)

Talking Fire Rescue Fitness - (Chest and Triceps, Meal Plans and Keto, Mobility and Performance)...

Mental Health and Fitness -How to Become a “Resilient” Firefighter/ First Responder- Part 2-

Pandemic Proof Workout Option for First Responders.

How to Become a “Resilient” Firefighter/ First Responder- Part 1 Defining Resilient...

Benefits of Bodyweight Suspension Training for First Responders

FIREFIGHTER FITNESS- 4 REASONS YOU ARE NOT SEEING RESULTS

TOP 5 FIREFIGHTER FITNESS EXCUSES…DEBUNKED (PANDEMIC VERSION)

Fitness Motivation for First Responders- How to Stay Motivated and Positive...

First Responders- Boost Immunity with these Tips...

Intermittent Fasting for Firefighters, EMTs and Medics...

Essential Workout Components for Firefighters, EMTs and Medics

What is the GET FRF Challenge

How to GET FRF (Fire Rescue Fit) This Year

Tips to help Firefighters, EMTs and Medics Reduce Injury and Improve Performance

How to set-up an Effective Firefighter Workout.