The Ultimate Fire Athlete 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).    This "tribute" workout is difficult but has a great significance to September 11th.  You will climb 110 flights of stairs and perform 343 reps of various strength exercises.   Before you begin this workout, like every workout, perform an active warm-up.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)
  1. Standing Chops
  2. Step Forward toe reaches
  3. Spidermans
  4. Knees side to side 
  5. Cross overs
(Repeat for a total of 2 circuits)

Now that your ready...its on to the fun.  All you need for this workout are some steps (or a stepmill) and a way to do pull-ups or body rows.  You should time the workout from the first step to the last so you can track your fitness progress from year to year.

Rest when you feell you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace.  Have fun and remember the significance.

Start the timer.....then:

1.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

2.  Perform 100 push-ups (rest as little as possible)

3.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

4.  Perform 100 prisoner squats (rest as little as possible)

5.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

6.  Perform 100 lunges (50 each leg)

7.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

8.  Perform 43 pull-ups or body rows (rest as little as possible)

9.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

Record your time....then pass out (just kidding). Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.

Give this challenge a try, share with your friends and Never Forget.

Stay Safe and Healthy,
A. Zamzow
www.FireRescueFitness.com



Did you look at the above workout and think..."no way?"  If you followed the Ultimate Fire Athlete Workout Program you know you could do it.  Get in the shape of your life and fit for duty today (Click Here to get started).

The Ultimate Firefighter 9-11 Tribute 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).    This "tribute" workout is difficult but has a great significance to September 11th.  You will climb 110 flights of stairs and perform 343 reps of various strength exercises.   Before you begin this workout, like every workout, perform an active warm-up.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)
  1. Standing Chops
  2. Step Forward toe reaches
  3. Spidermans
  4. Knees side to side 
  5. Cross overs
(Repeat for a total of 2 circuits)

Now that your ready...its on to the fun.  All you need for this workout are some steps (or a stepmill) and a way to do pull-ups or body rows.  You should time the workout from the first step to the last so you can track your fitness progress from year to year.

Rest when you feell you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace.  Have fun and remember the significance.

Start the timer.....then:

1.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

2.  Perform 100 push-ups (rest as little as possible)

3.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

4.  Perform 100 prisoner squats (rest as little as possible)

5.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

6.  Perform 100 lunges (50 each leg)

7.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

8.  Perform 43 pull-ups or body rows (rest as little as possible)

9.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

Record your time....then pass out (just kidding). Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.

Give this challenge a try, share with your friends and Never Forget.

Stay Safe and Healthy,
A. Zamzow
www.FireRescueFitness.com



Did you look at the above workout and think..."no way?"  If you followed the Ultimate Fire Athlete Workout Program you know you could do it.  Get in the shape of your life and fit for duty today (Click Here to get started).

Fat Loss Tips for Firefighters....

Would you agree that a leaner athlete is a better athlete?  I know this is a "loaded" question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a "more efficient" athlete.  When it comes to firefighters, this is a valid finding.  

Efficiency in general terms, describes the extent to which time, effort or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort.  This is especially important since most of our "more intense" work as Fire Rescue Athletes comes when breathing air via an SCBA.  Are you Fit for Duty?  This is a common question you should ask yourself everyday as a fire rescue athlete.  Are you a leaner, more efficient athlete, better yet, do you make strides everyday to be a better fire rescue athlete...?


Today's blog lists ten (ok, maybe 11) tips that will help you  become a leaner, more efficient, Fire Rescue Athlete (or any athlete). Try to incorporate then into your daily routine.

1.           Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
 
2.           Follow a consistent and effective EXERCISE program! Yes, you can lose weight and fat just by changing your eating habits. Fire Rescue Athletes need to be ready for any situation, a well planned fitness program is essential. But, very few fitness programs prepare Fire Rescue Athletes to be "fit for duty" and help decimate fat.....until now.  Click here to get your 28-day Fire Rescue Fitness QuickstartProgram for FREE Also, check out these programs (Click HERE) that will get you in the shape of your life.   
 
3.           Eat low-glycemic carbohydrates such as vegetables, whole-wheat

products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
 


4.           Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
 
5.           Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
 
6.           Remember fat is not bad.  Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
 
7.           Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking at least 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
 
8.           Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.  Click HERE to get your FREE guide, The Standard Operating Procedures to Eating Healthy. 
 
9.           Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
 
10.        Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats (and common items found around the firehouse) such as butter, sour cream, mayonnaise… This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
 


Bonus:  Follow the 85% rule. If you can follow your plan 85% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 85% of the time, your chances of failing increase significantly. 



Stay Safe and Make each day a "healthier" one.
A. Zamzow
www.FireRescueFitness.com