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Aaron Zamzow
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  • Oregon, WI
  • United States
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Aaron Zamzow's Discussions

What do you do to improve your skills and fitness?

With September 11th coming up this week, I decided to blog about firefighter fitness motivation. The blog reviews the firefighter fatality data from 2011 and asks the question: "Are You Fit for…Continue

Tags: health, wellness, 9-11, skills, fitness

Started Sep 9, 2012

To Workout or Not? When and what type of workouts do you do on shift?
6 Replies

This is a major concern for the fire rescue athlete,. On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won't be able to perform when it…Continue

Tags: athlete, to, or, not, rescue

Started this discussion. Last reply by Michael Bricault (ret) Aug 6, 2012.

How Do You Define Firefighter Fit?
9 Replies

Most people, when asked this question, will normally think about how much weight they can lift or if the are overweight or not.  I argue that being "firefighter fit (fire rescue fit) is much more…Continue

Tags: fit, rescue, athlete, health, assessments

Started this discussion. Last reply by Eric C. May 23, 2015.

 

Aaron Zamzow's Page

Latest Activity

Aaron Zamzow posted a blog post

5 Healthy Food Hacks for Fire Rescue Athletes

Do 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.Eating healthy with a demanding job can be difficult.  Add in the fact that the firehouse is usually full of non-nutritious choices like cakes and baked goods and its no wonder that obesity, diabetes and heart disease are huge concerns in the fire industry.  Yet, as any busy…See More
Apr 14
Aaron Zamzow posted a blog post

Firefighter Fitness- 4 Reasons Why You’re Not Seeing Results…

Its the dead of winter, football season is over and spring seems so far away.  This is also the excuse season, the time of the year where most people fall off the fitness wagon and start to make excuses.  Its especially easy to make excuses and miss workouts if your not seeing results.  So, today I wanted to give you a little guidance and motivation (check out the FRF Fit for Duty Challenge) to…See More
Feb 12
Aaron Zamzow posted a blog post

Stop Exercising and Start Training to Get Fire Rescue Fit...

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 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.What is Exercising?Exercise is physical activity performed for the effect it…See More
Jan 13
Aaron Zamzow posted a blog post

Portion Control Strategy for the Firehouse

Cooking in the firehouse is pretty difficult.  One of the biggest fears of every firehouse chef is not preparing enough food for the crew.  This fear usually leads to an excess of available food and larger portions around the table.  So, today I wanted to give you a quick and easy “trick” you can use to get your crew to take smaller servings.Answer this question:  Which is the larger black circle – the left or the right?…See More
Nov 12, 2015
Aaron Zamzow posted a blog post

Trick or Treat... Why Sugar is Bad

If your firehouse (or house) is anything like the one I work in its full of leftover candy and sweets. Now I must admit, I like a good treat now and then but often I have a very difficult time stopping with just one.  Why?  Sugar.  Its everywhere in almost everything and too much of it can cause some serious health issues. Some foods, such as fruits and carrots, naturally contain sugar, but watch out for foods with added sugars, such as baked goods, cereals, crackers, even sauces and many other…See More
Oct 30, 2015
Aaron Zamzow posted a photo

Take responsibility for your Health...

I think this says a lot. Take time everyday to insure you are fit for duty and ready for the physical challenges of the day.
Oct 7, 2015
Aaron Zamzow posted a blog post

Start your Next Firefighter Workout with This...

Are you still warming up for your workout by jogging or biking or maybe not at all?  Each one of your workouts should start with specific active stretching movements.  In the past you may have skipped this part, but I assure you these exercises will help strengthen and even tone your body.  In fact, if you had just 15 minutes to workout I would want you do an active warm-up routine (or one like it).  …See More
Sep 24, 2015
Aaron Zamzow posted a blog post

The Ultimate Firefighter 9-11 Tribute Challenge Workout

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day).  I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th).  …See More
Sep 10, 2015
Aaron Zamzow posted a blog post

Saving Firefighters Lives…

Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community. I’ve recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations.The long-established dietary recommendations of yesterday have created epidemics of obesity and diabetes, the consequences of which…See More
Aug 27, 2015
Aaron Zamzow posted a blog post

Firefighter "Fit for Duty" Workout Schedule

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?  How do you schedule your workouts around your shifts or calls?This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won't be able to perform when it really matters. I recently post…See More
Aug 11, 2015
Aaron Zamzow posted a blog post

Firefighter Cardio Interval Workout for Fat Loss

I have had a of of requests for quick workouts that can be done with minimal equipment.  Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the FRF Rapid Fat Loss or FRF Ultimate fire Rescue Athlete Workout Programs) and/or…See More
Jun 5, 2015
Aaron Zamzow posted a blog post

5 Reasons to Eat Bacon in the Firehouse…

Before you go Hog wild (sorry, had to say it) on bacon please read the following disclaimer.  Let me state up front that saying bacon is “healthy” does not mean it’s healthy to eat it in huge quantities nor does it mean it’s healthy to eat large amounts seven days a week. Try to stick to small servings, blot extra bacon grease off to lower fat intake, and avoid adding extra salt or other high sodium seasonings.  I suggest to consume only 2 or 3 slices and only once a week.  Also, let me state…See More
Apr 13, 2015
Aaron Zamzow posted a blog post

A New Way to Pop-Flip in the Firehouse

The fire service is filled with many great traditions, some good and some not.  One of the fun things that happens in a lot of firehouses is the "pop-flip" for a round of sodas.   Unfortunately, sodas are a huge reason we are staying unhealthy- they have a ton of chemicals and sugars that pack on extra bodyfat.  Don't believe me?  Keep reading.Drink Diet Soda?There’s been a lot of discussion…See More
Mar 19, 2015
Aaron Zamzow posted a blog post

The Best Firefighter Workout

This topic is near and dear to mine and your hearts and careers–Workouts for Firefighters and Fire Rescue Athletes. Over the last couple of months I’ve been researching, talking, tweaking and writing about some of the more popular workouts seen in firehouses across the world.  You can read about them here and …See More
Mar 8, 2015
Aaron Zamzow posted a blog post

Get Fire Rescue Fit and Win Prizes!

 Over $1000 in cash and prizes will be given away to Firefighters, EMTs and Medics!  Don't wait, get started today! The purpose of the contest is to motivate firefighters, EMTs and Medics to change the unhealthy culture of the fire service.   Statistics show that the obesity rate in firefighters is higher than the…See More
Jan 18, 2015
Aaron Zamzow posted a blog post

Firehouse Nutrition Tip- Eat more fruits and veggies....

Firefighters have physically and mentally demanding jobs which means we (as fire rescue athletes) have demanding nutritional needs to match.  Unfortunately, research confirms that most are deficient in some essential nutrients. The most common deficiencies are in protein, water (hydration), healthy fatty acids, and the essential vitamins. Research confirms…See More
Dec 15, 2014

Profile Information

Lives in:
Madison, WI
Department:
Madison Fire Department
Title/rank:
Firefighter/EMT
Years of public service:
10
Agency structure:
Paid fire department
Top issues in your department:
Health and fitness
Professional Qualifications:
Firefighter 1 and 2,
EMT=B
Topics you provide training for:
Fitness for firefighters, EMTs and Paramedics
Core training to protect your back and career
SOGs to Eating Lean in the Firehouse
Workouts to Get you "Fit for Duty"
Areas of expertise:
Health and Fitness
Bio:
Aaron Zamzow has been a certified personal trainer and fitness presenter for more than 15 years, and has experience working with the general population as well as professional athletes. He also has more than seven years of firefighting experience as an on-call paid firefighter in Golden Valley, Minn., and is currently a full-time firefighter/EMT in Madison, Wis. Zamzow holds a bachelor’s degree in health and wellness.
Web site:
http://www.FireRescueFitness.com

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Aaron Zamzow's Blog

5 Healthy Food Hacks for Fire Rescue Athletes

Do 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.

Eating healthy with a demanding job can be difficult.  Add in the fact that the firehouse is usually full of non-nutritious choices like cakes and baked goods and its no wonder that obesity, diabetes and heart disease are huge concerns in the fire industry.  Yet, as…

Continue

Posted on April 14, 2016 at 6:46pm

Firefighter Fitness- 4 Reasons Why You’re Not Seeing Results…

Its the dead of winter, football season is over and spring seems so far away.  This is also the excuse season, the time of the year where most people fall off the fitness wagon and start to make excuses.  Its especially easy to make excuses and miss workouts if your not seeing results.  So, today I wanted to give you a little guidance and motivation (check out the FRF Fit for Duty…

Continue

Posted on February 12, 2016 at 1:03pm

Stop Exercising and Start Training to Get Fire Rescue Fit...

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 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.

What is…

Continue

Posted on January 13, 2016 at 11:00pm

Portion Control Strategy for the Firehouse

Cooking in the firehouse is pretty difficult.  One of the biggest fears of every firehouse chef is not preparing enough food for the crew.  This fear usually leads to an excess of available food and larger portions around the table.  So, today I wanted to give you a quick and easy “trick” you can use to get your crew to take smaller servings.

Answer this question:  Which is the larger black circle – the left or the right?…

Continue

Posted on November 12, 2015 at 1:39pm

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