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#3 – Deltoid Fly The third worst mistake occurs during a deltoid or “delt” fly which works the shoulder muscles. All too often I see people in the gym swinging the arms to bring the weights up, going beyond shoulder height. The idea is to lift the most weight, right? Wrong....

#4 – Bicep Curls Mistake #4 is actually two mistakes, both commonly occurring during bicep curls. When doing bicep curls I often see people “swinging” the weights up, using their hips to gain momentum. Another mistake is allowing the elbows to migrate backward, in other...

#5 – The Bench Press Mistake #5 is arching your back under bench presses. When this occurs you are making the exercise easier, hurting your spine, and likely not engaging the right muscles. While doing a bench press, or any weightlifting exercise for that matter, you should...

Weightlifting & Firefighting Firefighting requires a lot of strength and muscular endurance. So, for good reason, many firefighters lift weights to maintain their physical stamina to perform their jobs. But doing weightlifting exercises properly takes more knowledge than many...

Sleep is a serious issue for firefighters. Not only does the chronic sleep deprivation make you feel awful mentally and physically, it also shaves years off your life. So it’s essential that you get good sleep when you can, instead of struggling to fall asleep and/or tossing and...

Have you ever been sitting around the firehouse when the training for the day is done, and you realize you haven’t had the time to work out yet? Or does your shift workout all together at a set time during the day? Either way, the camaraderie of a good workout together can go a...

We all know it can be challenging to eat healthy in the firehouse. Shift meals are notoriously high calorie and big in proportions — and there’s the challenge of trying to eat in between calls. When I talk about eating “healthy” there’s really two parts: 1) eating foods...

Today I’m going to tell you the most effective, yet simple thing you can do to lose weight. That’s right, this strategy is not only easy to implement, it’s the absolute best thing you can do to shed weight – something that many firefighters want (or need) to do. This simple...

Everyone in fire and rescue knows that sometimes we just don’t have time to eat.  But that is only one reason to have a smoothie.  As crazy as this sounds, I wouldn’t eat fruit or vegetables, other than corn and potatoes, for most of my life. (Yes, me, the supposed health...

Everybody wants more energy – especially firefighters! There are many things that we do to sabotage our energy level and today I’m going to tell you about a major one. Eating the wrong types of foods, while they may feel good at the time that you eat them, can lead to major...