March marks a pivotal month at First Response Health and Wellness as we dive into “Daily Performance Nutrition for First Responders,”...

February is American Heart Month, a time to focus on cardiovascular health—a critical concern for all first responders, including...

As we continue into 2025, we at Firefighter Health and Wellness are thrilled to share with you an exciting preview of what's on the...

How is your heart today? Stamina for firefighters is so important. Being able to search with one bottle and not tire out is so important....

Level 1: Warm up: Jog lightly for 10 minutes Then: 3 sets of- 10 cat/cows, 10 pushups and 10 airsquats Then: Row a 1k for time After a 3...

What are anti-core exercises? They are a series of exercises that are focused on preventing movement from the hips and spine. Why would...

WEEK 1: Warm Up: take about 5 mins to perform an easy cardio exercise. Use this time to clear your mind and prepare for the workout....

Level 1 (Advanced) Warm-up 7 min easy jog then 3 rounds Plank up-downs x 5 per side Banded Pass throughs x 10 Banded pull-aparts x 10...

Group 3 (Basic Full Body Workout) Take your time to perform the following: Warm UP: 5 mins easy walk 5 min jog x 2 sets 3 sets of: Clams...

Group 1 Warm up: easy 10 min jog then 3 sets of: 10 Bird dogs Single leg RDL's x 8 per leg Foam roll quads, IT areas, Glutes, and calves...

GROUP 1 Warm-up: pick 2 mobility exercises given at assessment then add: Foam roll of the lats and pecs x 1 min each x 3 Plank Shoulder...