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How do you incorporate healthy habits and behaviors into your everyday routine as a first responder?

Fit and Focused: Incorporating Healthy Habits as a First Responder

Hey everybody, great question here about how do you incorporate healthy habit behaviors into your everyday routine as a first responder? Look, habits are essential for improving your fitness. So first things first, workout. I try to do something every single day. Now recovery is part of my program so I might not physically do a lot but that's planned. Secondly, you have to plan for good nutrition. First thing that I always try to do is make sure that I'm hydrated and those that are around me are very well hydrated with water by the way. And then from there, it's all about choices. So for nutrition, if I'm feeling pretty good where I'm at, I try to maintain an 80% diet of being clean and then I'll give myself cheat meals 20% of the time. If I'm trying to make progress, I would be 90 to 95% where I'm watching what I eat, limiting my sugars and making sure I have protein with every meal and then 5 to 10% of the time, I can have a cheat meal. That's all about give and take of establishing these habits. For me, working out midday, I feel my best so right after lunch, I have it in my schedule where I'm going to work out. You may be a morning person, you may be an afternoon person but you have to establish that habit and sometimes it's just a matter of getting out and doing it.

I incorporate healthy habits into my daily routine by working out every day and planning for good nutrition. I try to maintain an 80% clean diet, with protein with each meal and 20% cheat meals. I find that midday is when I'm most productive so I plan my workouts around that.

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Incorporating healthy habits and behaviors into my everyday routine as a first responder is crucial. Let me share how I do it. 

First and foremost, I prioritize regular workouts. I aim to do something physical every day, even if it's a lighter recovery session. Planning for proper recovery is also a part of my fitness program.

Next, I focus on planning for good nutrition. Hydration is key, so I make sure to drink plenty of water throughout the day, not just for myself but also for those around me. When it comes to nutrition choices, I strive for an 80% clean diet, with the remaining 20% allocated for occasional cheat meals. If I'm aiming for progress, I increase the clean diet percentage to 90-95% and allow for 5-10% cheat meals. It's all about finding a balance and making choices that support my goals.

Establishing a habit of working out at a specific time is important for me. Personally, I find that midday, right after lunch, is when I feel my best. However, everyone is different. You may be a morning person or prefer working out in the afternoon. The key is to establish a routine and stick to it. Sometimes, it's just a matter of getting out there and doing it.

By incorporating these healthy habits and behaviors into my everyday routine, I prioritize my well-being as a first responder.

Can you share any examples of health challenges that you or your colleagues have faced and overcome?

Overcoming Health Challenges: Lessons in Fitness and Self-Reflection

Here's a great example for you about how to overcome some challenges with fitness either as a first responder and just in general. Shoulder injury about 18 months ago and the biggest thing you need to do when you get injured is you got to check your ego at the door and you got to listen to those people around you that know what they're talking about. Do your rehab exercises like you're supposed to and also remember that nutrition can play a lot into helping you recover and to improve. So any health issue a lot of times is just a great way to help you reset, check yourself at the door and look at what habits have I created or what things am I doing. Are they making me more healthy or are they digressing my health. You know bench press is a great exercise but I'm almost 50 years old and by doing it really heavy deteriorates my joints which then you know decreases my mobility and it decreases my performance. So by focusing on different things helps you overcome those challenges and a lot of times this all begins with looking in the mirror and checking your ego at the door. Do you really need to lift 600 pounds if you can't move efficiently. You can't fake bad nutrition and you can't fake not working your core.

When overcoming challenges with fitness, it is important to check your ego at the door and listen to advice from professionals. Focus on nutrition and creating healthy habits. Be mindful of how any exercises you do affect your mobility and performance.

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I have a great example to share about overcoming fitness challenges, both as a first responder and in general. About 18 months ago, I experienced a shoulder injury. The key to overcoming such challenges is to set aside your ego and listen to those who have knowledge and expertise in the field. It's important to diligently follow the prescribed rehabilitation exercises and recognize the role of nutrition in aiding recovery and improvement.

Any health issue can serve as an opportunity to reassess our habits and behaviors. We need to ask ourselves if our actions are promoting our health or hindering it. For instance, while the bench press is a popular exercise, as I approach 50 years old, lifting heavy weights can negatively impact my joints, mobility, and overall performance. By shifting focus to different exercises and approaches, we can overcome these challenges.

Ultimately, it starts with self-reflection and leaving our ego behind. Do we truly need to lift extremely heavy weights if it compromises our ability to move efficiently? It's important to understand that we cannot fake the effects of poor nutrition or neglecting core strength.

By being mindful of these factors and making necessary adjustments, we can successfully overcome health challenges and improve our overall well-being.

Can you describe a specific training program that has been effective for improving physical performance on the job?

Optimize Physical Performance with Ultimate Firefighter Training

This is a great question for anyone you know preparing to be a firefighter or trying to take their their level of fitness as a firefighter to the next level and it's you know can I describe some specific training programs that have been effective for improving physical performance on the job. I have one it's called the ultimate fire athlete and I break that down into you know a couple different things. First and foremost as a firefighter you need to have a plan. You have to make sure that your workouts incorporate core and I like to call prehab. They also incorporate active movements to warm up and stretching and recovery. They work full body strength at some point because we don't isolate on the fire ground so you shouldn't do your workouts. You also need to incorporate in cardiovascular work, build a good solid foundation and then add interval training because that mimics the stop go stop go high intensity of the fire ground and then you also have to take into consideration the big picture recovery, sleep, nutrition. So that is first your emphasis is that your program and your fitness and health and wellness needs to focus on those things. From there when you look at your workout program you know set it up like that then. So make sure you dynamically warm up, you incorporate your core movements, some full body strength either set up as a circuit and or you know you can set them up as supersets. Those will also work really well meaning you'll do a dumbbell alternating chest press and then you'll do a one arm row or a two arm row rest repeat then work that into a squat to press with lunges then work that into a standing you know bicep curl maybe on one leg to triceps. Then incorporate in just some quick interval training and finish with some great static stretching and foam rolling. A very well-rounded program but make sure that fits into an overall plan.

For firefighters looking to improve their physical performance, the Ultimate Fire Athlete program is a great way to go. It focuses on core and active movements for warm-up and stretching, full body strength and cardiovascular work, as well as incorporating recovery, sleep and nutrition into the overall plan. Dynamic warm-ups, circuits and supersets, interval training and static stretching are all good components of the program.

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I can describe a specific training program that has proven effective for improving physical performance on the job, particularly for firefighters. One such program is called the Ultimate Fire Athlete.

This program emphasizes the importance of having a well-structured plan. Workouts should incorporate core exercises and prehabilitation movements to prevent injuries. It's essential to include dynamic warm-ups, stretching, and recovery exercises. Full-body strength training is crucial since firefighters don't isolate movements on the fire ground.

Cardiovascular work is also important, starting with building a solid foundation and then incorporating interval training. Interval training mimics the high-intensity, stop-and-go nature of firefighting.

In addition to the workout program, it's crucial to consider the bigger picture of recovery, sleep, and nutrition. These aspects play a significant role in overall fitness and wellness.

When setting up the workout program, it's recommended to start with a dynamic warm-up, incorporate core movements, and include full-body strength exercises. These can be structured as circuits or supersets, such as alternating dumbbell chest presses with one-arm or two-arm rows. Squat to press with lunges and standing bicep curls on one leg to triceps are also effective. Quick interval training should be incorporated, followed by static stretching and foam rolling for a well-rounded program.

Remember, it's important to ensure that this program aligns with an overall plan for fitness and health.

What are some of the most effective exercises for firefighters that can be done with limited equipment and space?

Effective Firefighter Exercises: No Equipment Needed!

There are a lot of great exercises you can do without equipment, actually limited equipment, either body weight and or things around like the firehouse. If you think about some of the exercises or movements that we do in the firehouse, so we drag, we push, we pull, we crawl, we carry. Any one of those exercises are very effective to integrate into your workout program. For instance, foam buckets or buckets you fill them full of water, you can carry them upstairs, you can carry them around the firehouse or your own house. You can also use them to press because the sloshing of the liquid really helps you stabilize or forces you to stabilize. Drags, pushes, we've even in our fire academies we've used carts where we've had recruits push carts around and pull carts. You also can use tires to do flipping, dragging, sledging on those. Also body weight stuff, TRX is a great body weight trainer that doesn't require a lot of space and or financial investment. Those type of things are key to really helping you improve your fitness on the fireground. Think about those movements and then just mimic those movements within your workouts.

To get a great workout without equipment, you can use body weight exercises, or incorporate things from the fire ground such as dragging, pushing, pulling, crawling, carrying, and flipping tires. You can also use foam buckets and carts to do presses and sludging, and TRX is a great body weight trainer that doesn't require much space or money.

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There are several effective exercises for firefighters that can be done with limited equipment and space. Many of these exercises mimic the movements and activities performed in the firehouse.

Exercises that involve dragging, pushing, pulling, crawling, and carrying are highly beneficial. For example, you can use foam buckets filled with water to simulate carrying heavy loads. This can be done by carrying them upstairs or around the firehouse or your own house. The sloshing of the liquid in the buckets adds an element of instability, which helps improve stabilization.

Pushing and pulling exercises can be done using carts or even tires. Flipping tires, dragging them, or using them for sledging are effective ways to build strength and endurance.

Bodyweight exercises are also valuable. TRX, a bodyweight trainer that requires minimal space and financial investment, is a great option. It allows for a wide range of exercises that target various muscle groups.

The key is to think about the movements performed in the firehouse and incorporate them into your workouts. By mimicking these movements and incorporating exercises that involve dragging, pushing, pulling, crawling, and carrying, you can effectively improve your fitness for the demands of the fireground.

How do you measure and track progress in your physical fitness as a firefighter?

Measuring progress in fitness: body composition & challenge workouts!

How do you track your progress, your level of fitness as a firefighter? I like to do one of two things. Number one, I always like to focus on body composition. I monitor my body composition every month, every four to eight weeks depending upon how my workouts are going. I believe that's a really a great indicator of you know muscle mass, body composition, body fat. So you know I want to try to make sure I maintain you know a healthy level right around 15 percent. Just for me 15 and lower depending upon what my goals are. So I monitor body composition. The next thing I do, I have challenge workouts and actually fitness workouts that I routinely do every six to eight weeks that measure progress. Run a mile and a half, how many push-ups can I do in a minute, how many you know body weight squats and burpees can I do. And I have a little rubric that I take and score. And to me you know as I age I really try to continually try to push myself to maintain those levels as far as fitness and body composition. So that's to me one of the best ways. The other way is to do routine air consumption drills with your crew where you're on air performing five or six different fire related tasks. And I think that's the you know kind of the bonus way to do it as a firefighter. Boom!

I track my progress and fitness level by monitoring my body composition every month and doing challenge workouts every 6-8 weeks. Additionally, I do air consumption drills with my crew to measure my firefighting related tasks.

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To measure and track my progress in physical fitness as a firefighter, I focus on two main approaches. Firstly, I monitor my body composition regularly, typically every month or every four to eight weeks, depending on my workout routine. This helps me assess factors like muscle mass, body fat, and overall body composition. I aim to maintain a healthy level, usually around 15 percent body fat or lower, depending on my specific goals.

Secondly, I incorporate challenge workouts into my routine every six to eight weeks. These workouts involve activities such as running a mile and a half, performing as many push-ups as possible in a minute, and completing bodyweight squats and burpees. I have a scoring rubric that allows me to measure my progress in these exercises. As I age, I continuously strive to push myself and maintain my fitness levels and body composition.

Additionally, as a firefighter, I find it beneficial to engage in routine air consumption drills with my crew. These drills involve performing various fire-related tasks while wearing breathing apparatus. This helps assess my endurance and performance in real-life firefighting scenarios.

By combining these methods, I can effectively measure and track my progress in physical fitness as a firefighter.

How do you balance the need to maintain your own health with the demands of the job?

Prioritizing first responder health: balancing job demands and personal well-being

How do you maintain balance with the demands of the job as a first responder? And the first thing that I need you to think about here is how good of a responder are you if you don't take care of yourself? You can't help anyone else if you don't help and make yourself a priority. And that means mentally, physically. Same thing with your family. You're not as good of a parent if you're not looking after your own health and you're not setting an example. Once you get that idea in your head, then you do whatever you can to make sure that fitness is a priority. One of the best things to do on shift is to work on those things you don't like to do. Mobility, core, flexibility, meditation, yoga. Try those things. And then the last part about this is you need to make sure you have a plan in place. You can't just willy nilly your health and fitness. How does one shift play into your workouts and daily life?

In order to maintain balance with the demands of a first responder job, it is important to make yourself a priority by taking care of your own health and fitness. Incorporate activities such as mobility, core, flexibility, meditation, and yoga into your shift. Lastly, have a plan in place so that you can prioritize your health and fitness.

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Maintaining balance between your own health and the demands of the job as a first responder is crucial. It's important to recognize that you can't effectively fulfill your role if you neglect your own well-being. Prioritizing your mental and physical health is essential, not just for yourself but also for your ability to help others.

Similarly, taking care of your family requires you to set an example by looking after your own health. Being a good parent means prioritizing self-care and ensuring your own well-being.

Once you understand the importance of self-care, make fitness a priority. Use your shifts to work on areas that you may not enjoy, such as mobility, core strength, flexibility, meditation, or yoga. Trying these activities during your shifts can help incorporate them into your routine.

Lastly, it's crucial to have a plan in place. Don't leave your health and fitness to chance. Consider how each shift fits into your workouts and daily life. Having a structured plan will help you stay consistent and ensure that your health remains a priority.

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Aaron Zamzow is a firefighter/training officer for Madison (Wisconsin) Fire Department with 20 years of experience as a fitness trainer and host of the Better Every Shift podcast. the owner of Fire Rescue Fitness, a company dedicated to creating products and blogs focused on keeping Firefighters, EMTs, and Paramedics in top physical condition and “fit for duty.” He holds a bachelor's degree in health and wellness as well as a Precision Nutrition Level 1 certification.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.