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The Fire Rescue Athlete Podcast...

Welcome to The Fire Rescue Athlete Podcast! The official podcast of Fire Rescue Fitness and a place to hear questions and answers about the health, fitness and nutrition challenges of the fire service. Each episode we try and tackle major questions and issues firefighters, EMTs and medics face when it comes to getting and staying "fit for duty." We would love to hear from you. Contact Aaron at www.FireRescueFitness.com Join us on Facebook!https://www.facebook.com/FireRescueFitnessTwitter!https://twitter.com/getfrfitFRF Instagram Account!https://www.instagram.com/getfrf/

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Biggest 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 updates via Twitter! twitter.com/getfrfit Get Motivated with the FRF Instagram Account! www.instagram.com/getfrf/ 

13mins

15 Jun 2019

Rank #1

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Firefighters, EMTs, and Medics Should YOU Supplement or Not... That is the Question

For 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're working long, busy shifts, have family obligations and are active.  For most of us (especially in the fire service) supplements may be a useful way to help get the valuable nutrients we need.  The key word here is "HELP." This podcast will cover first of all whether or not you should supplement and then address which ones (if any) are appropriate.  Let me know if you have any questions.  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.com/getfrf/

16mins

19 Feb 2019

Rank #2

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Easy 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 Twitter!twitter.com/getfrfit Get Motivated with the FRF Instagram Account!www.instagram.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com/in/aaronzamzow/ Subscribe to FRF on YouTube:www.youtube.com/user/ZamzowFitness

4mins

3 Jul 2018

Rank #3

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FDNY 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.comAre we friends yet? Join us on Facebook!https://www.facebook.com/FireRescueFitnessGet the latest updates via Twitter!https://twitter.com/getfrfitGet Motivated with the FRF Instagram Account!https://www.instagram.com/getfrf/Contact Aaron via LinkedIn:https://www.linkedin.com/in/aaronzamzow/Subscribe to FRF on YouTube:https://www.youtube.com/user/ZamzowFitness

8mins

2 Jun 2018

Rank #4

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Five 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 getting there but there are still a lot more work to do.   It prompts me to ask pondering questions...Why do many people that want to get fit for duty fall short and fail?Why do other succeed?What is the major difference between success and failure?After surveying and working with literally thousands of people over the 25 years I have been in fitness, including the last 5 years of managing the "fit for duty" challenge, it has become fairly obvious that there are really 5 things that these successful people do that separates them from the others.   Follow these steps and see results!Click here for more information:https://firerescuefitness.com/2018/10/5-steps-to-getting-fire-rescue-fit-2/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.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com

11mins

19 Nov 2018

Rank #5

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

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: https://firerescuefitness.com/contact/ 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.com/getfrf/

18mins

9 Oct 2019

Rank #6

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10 Simple Rules for Firefighter Fat Loss

The 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 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.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com

14mins

27 Nov 2018

Rank #7

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Is 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 latest updates via Twitter!twitter.com/getfrfit Get Motivated with the FRF Instagram Account!www.instagram.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com

15mins

14 Nov 2018

Rank #8

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How 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 Twitter!twitter.com/getfrfit Get Motivated with the FRF Instagram Account!www.instagram.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com/in/aaronzamzow/

3mins

9 Jun 2018

Rank #9

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The 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 is the major difference between success and failure?This podcast will answer these questions and give you the 5 steps you need to take to get "fit for duty."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

11mins

18 Jun 2018

Rank #10

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How to GET FRF (Fire Rescue Fit) This Year

Happy 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 is where most people fail.  Don't just start working out by doing the "workout of the day" or your "buddies" plan.  Find a workout program that will help you accomplish your goals and will work with your lifestyle.  FRF can help you with this step.  Look below for a special code and offer. 3. Eat like an athlete.  You can't out-train a bad diet.  Fitness progress happens in the gym and the kitchen.  Make sure you prepare your meals, watch for added sugars, hydrate and mind your portions. 4. Get support. Get your crew and family on-board with your commitment to get more fit.  You would be surprised how many people will join you. 5. Execute your plan.   Make sure to carve out time for your workouts, eat like an athlete and make progress every day.  Get FRF. The key to your fitness success is consistency.  Stop looking for quick fixes and fad diets, commit to making workouts and good nutrition a part of your lifestyle.  If you need a program and resources, continually check out the Fire Rescue Fitness Blog for help (click here for the blog). Again, wishing you a happy and healthy New Year.  Let me know how I can help you accomplish your fitness goals in 2020. Aaron "ZAM" Zamzow   PS- If you are looking for a complete workout program and plan including the new FRF app, I have you covered.  I just launched the NEW GET FRF Challenge which includes everything you need to get FRF (workout program, workout app, eating guidelines, meal plan, recipes, and coaching).  And, this year I am including a FRF SHIRT, FRF COMMITMENT BRACELET AND SWAG to all those that enter... USE CODE:  GETFRF15 for a SPECIAL Discount! http://get.firerescuefitness.com/2020challenge You can also find more tips on the FRF website: https://firerescuefitness.com/

15mins

31 Dec 2019

Rank #11

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Interview with Firefighter Josh Fulk on how he was able to lose 100

Here 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 the latest updates via Twitter!twitter.com/getfrfit Get Motivated with the FRF Instagram Account!www.instagram.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com/in/aaronzamzow/

22mins

25 Jan 2019

Rank #12

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How to Create a Fun and Effective Workout for Your Crew

Training 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 with various workouts on shift; high intensity, heavy lifting, stretching only, and even some yoga.  I have found that these crew interval workouts are not only very effective but a great way to incorporate fire ground movements and good way to build crew camaraderie.  They also work with all levels of fitness, during the work intervals, members are encouraged to participate at their own pace.  Here is the link for more information on Creating Crew Workouts: https://firerescuefitness.com/2019/01/how-to-create-a-workout-for-your-crew-2/ We would love to hear from you. Contact Aaron at:   www.FireRescueFitness.com Join us on Facebook! www.facebook.com/FireRescueFitness Twitter! twitter.com/getfrfit FRF Instagram Account! www.instagram.com/getfrf/ 

11mins

25 Jan 2019

Rank #13

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Firefighters 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 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.com/getfrf/ Contact Aaron via LinkedIn:www.linkedin.com/in/aaronzamzow/

10mins

28 Jun 2018

Rank #14

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How 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 workouts.  One of the biggest reasons so many people find success with FRF (Fire Rescue Fitness) is the efficiency and effectiveness of the workouts and how they are designed.   Here is the quick and dirty reason behind the FRF workout anatomy. You can read about setting up an effective workout by clicking the link:  https://firerescuefitness.com/2019/09/how-to-set-up-an-effective-firefighter-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 Twitter! twitter.com/getfrfit Get Motivated with the FRF Instagram Account! www.instagram.com/getfrf/

16mins

2 Oct 2019

Rank #15