Cleaning the Scratch Pad: Nutrition Notes

A few notes I took from a book or webinar I completed a while back were found while cleaning up the office.  Simple and worth a quick share. Eat clean – Eat often – Stay hydrated Fuel Your Body Whole Grains Minimally Processed Food (brown rice & oatmeal) Build Your Body Beans Fish Poultry Lean…

Firefighter Circuit

New group of probies coming to town.  Finally, it’s been quite a while since there’s been new blood in the EFD. Besides fresh faces it also gives me an opportunity to build a multi-week daily program to better prepare them for their first days in company. There are many ways to build this program, but…

Fitness Screening for the Firefighter 2015

Everett Fire, your about mid way through the optional fitness screening period.  With a bit over half the members participating to date, we will have a good total participation number. Remember this is the base of your current fire department wellness program and there is a strong push for the program to grow further. That’s…

Training Principles for Athletes

Whether high school athlete or occupational athlete there are certain principles that must be followed for optimal gains, long term health, and general physical preparedness.  Too often we as humans try to seek out the easy road or the magic fix because of it’s simplicity or our own laziness. Pretty pictures, flowery words, and the…

Firefighter Assessments

Well boys, we kick it off tomorrow morning.  Fitness assessments covering hr, bp, caliper body mass, girth measurements, bmi, submaximal vo2, vertical jump, power development, muscular endurance, and flexibility. The provide your great and consistent annual benchmarks and a comparison to where you stand against firefighter and national normative data. We’ll be using the Athletic…

Core Buster

Everybody loves or at least dreams of having ripples in the mid section. Abdominal muscles when not covered with fat make for a nice show. Hundreds of crunches will work primarily those flexor muscles, but they have little to do with removing the fat so everyone can see and possibly even less when it comes…

Real Opportunity in Youth Sport

I love coincidence since it seems so divinely inspired at times. Throughout the year in coaching freshmen football, I have tried weekly to add small elements of life lessons not just from my experiences but of mental tools I learned from the late great Frosty Westering.  I’ve shared a couple of those character elements that…

Core Stability Assessment

A recent article in the NSCA Strength & Conditioning Journal highlighted proposed changes for the Navy physical fitness testing standards.  These changes are following assessment protocols used in the Firefighters Wellness Fitness Initiative. …”Since 1982, the Navy has been using the curl-up as a means of assessing core muscular endurance as part of its semiannual…

Stability Training for the Athlete in You

With stability training tools, we are intentionally creating a less stable environment. Blocking, bracing, & bouncing defeat the purpose. — Tom Bomar (@TomBomar) July 18, 2013 So, with the BOSU, TRX, Wobble Disc, or Stability Ball – Think about locking in the core, scapula, shoulder, and/or hips while performing the movements. Depending upon the exercise/movement…

Fat Floppy and Primed Youth

Working with young athletes as well having a few of my own around the house has made me acutely aware of the competitive atmosphere in youth sport.  Similar to adults in the search for the perfect diet pill, there is a drive for the young athlete to find the perfect ‘athlete pill’ that will excel them…