The Firefighter Super Shake

This Super Shake provides you with more nutrition in one gulp than most of your coworkers take in all day. Just blend all the ingredients together for 60 seconds, pour, and drink. (Don't worry; it tastes good.)

1 CUP GREEN TEA This no-calorie beverage has been shown to boost metabolism.
1 SCOOP CASEIN PROTEIN Because casein is a type of milk protein that's slow-digesting, it'll provide a steady supply of protein to your muscles for hours.
1 TBSP GROUND FLAXSEED Flaxseed is a healthy fat that's been shown to lower LDL cholesterol, triglycerides, and blood pressure in lab animals. Buy it preground at a health-food store.
1/2 CUP FROZEN RASPBERRIES, BLUEBERRIES, BLACKBERRIES, OR STRAWBERRIES Packed with disease-fighting anti-oxidants, these fiber-filled fruits are four of the best foods known to man.
1 TBSP MIXED NUTS Research shows that adding one or two handfuls of nuts to your daily diet reduces your risk of heart disease without leading to weight gain.
1 TBSP GREENS+ (Plus)The nutrient equivalent of six servings of fruits and vegetables a day, it's the best-kept secret in supplements.

Be Safe
JC

LODD

It is with great sadness and a heavy heart that I announce the death of fire fighter Marty Hauer, a member of Kent, WA Local 1747.

Marty was a friend, fellow instructor and and an IAFF Peer Fitness Trainer (PFT). Marty devoted his entire career to the promotion of health and wellness and advocated for early detection, succumbed to cancer. He spent the last five years on the development of a regional wellness center designed to serve many fire departments in the Seattle, Kent and Tacoma areas.

Ironically, Marty contracted a rare form of cancer that was not detected in pre-screening. As he battled with his illness during the past few months, he continued with his service to the IAFF -- as recently as two weeks ago when he staffed the IAFF Wellness Fitness Booth at the Phoenix Health, Wellness and Fitness Symposium.

Marty always held that early detection through annual medical and fitness evaluations is key to fire fighters health and safety. He always said, “The issue here is why go to the doctor and learn you’re very sick when you can go to the doctor and keep from getting very sick. With each win is another chance at life.”

Marty was a special guy, a devoted husband and a loving father.

Contributions can be sent directly to the Kent Firefighters Foundation in his name:

Kent Firefighters Foundation
P. O. Box 954
Kent, WA 98035


So long my friend. I’ll miss you.

JC

FEAR

Overcoming fear is a key to self- knowledge. One must welcome fear confront it, and become familiar with it. Consistent confrontation with the unknown familiarizes one with fear.

Most people follow the same recipe avoiding the unknown, eluding the inner conflict we all so desperately need.

These battles are required by virtue of evolution, and can be found in the gym, society or when fighting the red devil.

The location is irrelevant because the conflict is always within. Internal struggles are not won at another’s expense.

We lose when we defeat ourselves.

Don’t live the answer everyday!

Just Walk It!

Q:I know I should start doing interval training as a firefighter but all I do right now is walk on the treadmill for cardio. How do I start.

A:If you have been walking for a while that’s great . First step, buy a heartrate monitor. You can get them at www.performbetter.com. Buy a cheap one. All you need to do is know your heart rate. Next time you walk use your monitor and see what your heartrate is during your walk. This is your Comfortable Working Heartrate (steady state). Most people would need to break 110 beats per minute to get a cardiovascular effect. Either way, don't worry about it. Just figure out what heartrate you normally walk at.

Next time you walk warmup for 5 minutes at your normal pace and then raise the incline to 5%. Walk for one minute. This should move you about 10%-20% ( this will be 10-20 beats in most cases) out of that steady state comfort zone. If it's more than 20% higher, reduce the incline to 3%. If it's less, raise it to 7%.

Step off the belt and wait for your heartrate to return to 100 beats per minute.

That’s it.

Be Safe
JC

The Poll

I had a recent poll that asked the question ," WHAT IS THE MOST IMPORTANT COMPONENT IN A FIREFIGHTERS WORKOUT PROGRAM?".

The categories were Cardio, Functional Strength, Dynamic Flexibility, and Muscular Endurance.

Here's how you guys voted. Cardio 56%, Functional Strength 48%, Dynamic Flexibility 19%, and Muscular Endurance 31%.

So based on the voting, Cardio seems to be the most important component in a firefighters workout program.

If you voted for cardio, let me know why you think it's the most important component, and if you didn't vote for cardio, what in your opinion is the most important component in a firefighters workout program and why,

Best argument for or against gets a SuuntoT3 Heart Rate Monitor.

Send your arguments to primaltraining@hotmail.com


Be Safe
JC