The Fire Rescue Athlete Podcast powered by FRF

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. Choose seven habits that target the key aspects of building resilience- fitness, nutrition, recovery, and mental health. Choose a day to start. Follow through all 50 days, and complete each habit every day. Challenge others in your crew, family, department, and/or group to join you!  Make it fun and put some "juice" behind the challenge. 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. Enter the R50 Challenge here: https://firerescuefitness.com/resilient50/ Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow   --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 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. www.FireRescueFitness.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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! 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://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. 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 world. https://www.facebook.com/FireRescueFitness Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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! Links to social media and FRF pages: 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. You can read about these great tips on the FRF blog here: https://firerescuefitness.com/2022/12/first-responder-holiday-fitness-tips-copy/ 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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:  https://firerescuefitness.com/2022/05/22-reasons-first-responders-need-to-exercise/ 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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! 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 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: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 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). You can also read all about it and get some great infographics here:  https://firerescuefitness.com/2022/08/fitness-and-nutrition-for-firefighters-simplified-start-here/ 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. Click here to get started:  https://firerescuefitness.com/28-day-catalyst-program/ 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 Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. https://www.facebook.com/FireRescueFitness Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. 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: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. https://www.facebook.com/FireRescueFitness Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf Follow Aaron Zamzow on LinkedIn: https://www.linkedin.com/in/aaronzamzow FRF Vimeo account: https://vimeo.com/firerescuefitness Follow FRF on Pinterest: https://www.pinterest.com/firerescuefitness/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world. https://www.facebook.com/FireRescueFitness Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit Follow the FRF Podcast. https://anchor.fm/getfrf  --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 Excellence):  https://www.firstrespondercenter.org/ FRF (Fire Rescue Fitness):  https://www.firerescuefitness.com You can contact Zam (Aaron Zamzow) via the FRF website or here:  https://firerescuefitness.com/contact/ Please subscribe and share this episode with your crew!  And, leave comments if you agree or not. --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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. Subscribe to FRF on YouTube: https://www.youtube.com/c/firerescuefitness Visit our website for more great workouts and fitness tips! http://www.FireRescueFitness.com Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world. https://www.facebook.com/FireRescueFitness Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message

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 Join the FRF Nation on Facebook!  Over 190,000 first responders from all over the world. https://www.facebook.com/FireRescueFitness Get some motivation from the FRF Instagram Account! https://www.instagram.com/getfrf/ Get the latest updates via Twitter! https://twitter.com/getfrfit --- Send in a voice message: https://podcasters.spotify.com/pod/show/getfrf/message