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…

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…

Transition Time

For the highschool athletes this week is the transition week between Fall sports and Winter sports.  Snohomish High takes it serious enough to shut down the after school weight room time and while many complain I have to tell you I’m happy they do. The majority of SHS athletes need more time in that room…

Rock Solid Strength Foundation

Because of our training program splits, you are provided days and encouragement for hitting those ‘accessory’ lifts.  You know the ones. They generally show outside your uniform and you constantly flex them in the mirrors. To the dismay of many we never start with those as I work hard to keep you focused on 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…

Inspiration to Achieve

Whatever your goal… Arnold is not talking about bodybuilding:   Will Smith is not talking about acting   Steve Jobs is not talking about computers   The Great One Michael Jordan isn’t just talking about basketball   And…. Rocky Never Lies

Firefighter Workout Update

The workout program for Fire and Police occupational athletes has been updated for the next couple weeks.  Again, this is in the form of the “Program Builder” brought to you by FIT Launch to provide you some flexibility in designing your specific program to meet your equipment and time constraints. We will be placing a…

Mother Says Eat Your Vegetables

In honor of Mother’s Day, I’ll take the moment to remind you have some of her advice you should still be listening too: EAT YOUR VEGETABLES!  We’ve all heard it at least once, and almost every one of us has failed to heed her words more than once. Occupational athletes lose common sense and jump…

Do You Know Bro-Science

I don’t often spread the advice from bodybuilding.com, mainly because I’m not training a bunch of competitive bodybuilders.  But because we do visit hypertrophy (bodybuilding-esk) training from time to time I do pay attention to their conversation. They sometimes come out with some great info like this one from Lifting Lingo Made Easy article. Bro-Science,…

Tactical Athlete Progressions

A recent compellation of studies confirmed several principles for the tactical athlete (fire/police/military).  A summary is included here to assist you in the physical aspects of your job performance. Once weekly progressive load carriage included in the program design (7).  – ie. stairclimb or walk jog with BA or weighted vest A progressive increase in…