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Extensions Whenever I see people doing this exercise at the gym I cringe. While using the back extension machine it may feel (and sound) like you’re working your back muscles but you’re straining the joints in your spine so much that you may be doing more damage than good. See,...

Firefighters have an injury rate that is four (4) times higher than other physically demanding professions such as construction and agriculture. It’s no secret within the firefighting community that it’s easy and all too common to get injured. For many, sustaining an injury can...

In part 1 of our cross-fit series we discussed the importance of cross-fit movements and how it related to our jobs as firefighters. We also discussed the first exercise on our list, deadlifts. Today we will talk about another important movement, the thruster. Thrusters This...

The job requirements of a firefighter are constantly varied, functional movements, performed at a high intensity. That is also the definition of cross-fit. But let’s look at this through the eyes of the job itself. Some of the most intense work we do as firefighters is at a...

Just like the saying goes, beans truly are “magical.” Beans are the ONLY food that are a lean protein, an excellent source of fiber AND a vegetable all in one. Wondering if you read that right? YES, beans are so full of nutrients that, according to the Dietary Guidelines for...

Broccoli, a cruciferous vegetable, is on my list as one of the 5 most important things for firefighters to eat because it packs a powerful nutritional punch. Cancer Prevention! First on the impressive list of benefits of eating broccoli is cancer prevention. It contains two...

Since firefighters are more prone to developing cancer than the general population, it is very important to eat foods which contain chemicals that fight against cancer: antioxidants and phytochemicals. Impressively, these nutrients both inhibit growth of cancer cells and tumors,...

Salmon is #4 on the Top Five List Salmon makes it on my list of the top five foods that firefighters must eat for two reasons: it is the highest food source of Omega-3 “good fats,” and it is a great protein source as it is lower in calories than other meats. Omega-3s, The Good...

The first of the five foods that firefighters must eat is probably not one that you would have thought as a wonder-food: oatmeal. But don’t underestimate it – eating oatmeal helps you achieve a healthy weight and lowers your cholesterol which reduces your risk of developing...

Throughout the next few weeks I’ll be discussing five foods that firefighters MUST eat. You’ll see a lot of themes: these foods reduce cholesterol and ward off heart disease, help you achieve or maintain a healthy weight, improve immunity and fight off cancer. Cheerios aren’t the...