You don’t need high reps to strengthen your core
THE VIRUS SHUTDOWN VIDEO SERIES #1
Since the gyms around the country are closed, I am going to post some of our best videos from before. Here’s a record-breaking sled push. That record stood for several years unequaled by any here.
Then Kyle aka “Forklift” decided he was goin to break it that day.
Close Call On My Harley
Have you ever said, “I should have died.”, when describing something dangerous that happened to you?
I won’t say that but several times I could have died, but didn’t. Here’s one of them
I thank God for every day of life I am blessed to be given.
Remeber, life is short, don’t make is miserable too by complining and whining about your circumstances.
I am alive and well at almost 70 years young. I have survived several situations where I could have died. You might have some also.
I guess God is not done with you yet either. Be glad!
Centrifugal Force Can Make You Stronger
Our steel mace and club trainin g program is called Mace Fit
.
Centifugal force is developed in many of these exerecises. Here’s a brief look at what that looks like.
As we swing our maces and clubs in circular patterns the weight feels much heavier than it would be if we weighed it on a scale.
The further away from the body the weight is the heavier it feels.
Learn more about this program here
There are also online courses you can take to learn all about our Mace Fit
training
Guest post–A Firefighter’s Perspective
The Tactical Athlete
By Fred Mohr
Captain Elizabeth Fire Department New Jersey Local 209
A recent study in Boston found that among new recruits for fire and EMS services, only 22% were at a healthy weight, while 44% were overweight and 33% were obese. That means that three out of every four recruits were above their recommended healthy weight. And these statistics aren’t limited to the young. Three-quarters of active emergency responders nationwide are overweight or obese. Additionally, 75% have been classified as hypertensive or prehypertensive.
Strains and sprains account for 48% of fireground injuries, which can be a result from being in a deconditioned state. Wearing turnout gear with SCBA and a helmet puts a stress on the body. Compound that with working in less than optimal conditions and the joints, ligaments, tendons and muscles of the body can suffer harm easily.
Who and What is a tactical athlete? The term has actually been around for a while and it was first used in the military when it was realized that many injuries can be curtailed by exercise programs that focused on specific training programs that increase athletic performance. Anyone who is in the fire service or police or EMS/Medics also fall into this definition.
Here are a few realities of the job that need to be understood to gain the right perspective on why fitness is a number one priority when it comes to being a firefighter/first responder….
Firefighters carry heavy, unevenly distributed weight
We work in awkward positions, almost always!
High stress, High demand, we go from 0 to 100 in an instant!
Harsh weather conditions
IDLH atmosphere, tight & cramped. Forces us to operate under limited movement patterns.
When is a good time to start? Right now! It can be as simple as going out for a walk. It’s always a good idea to speak to your doctor first and if you have any injuries or movement issues then enrolling in a physical therapy program is best.
Why is it good to think like a tactical athlete? By consciously making a decision to relabel yourself you are making a positive decision to change. The definition of athlete is; a person who is proficient in sports and other forms of physical exercise. Fighting a fire may be work but it is still physical exercise. Even more so than most of your physical labor careers out there.
Where can you find info on tactical athlete? If you type the words tactical athlete into any search engine just about anything you would want to know will pop up. Topics such as Aerobic training, sleep, and diet are all on the forefront. For x years an organization called 555 Fitness has been doing great work here in NJ and a little north of here in Mass is an outfit called o2x. Both of these groups are a huge resource for the type of tactical training firefighters can use to improve their health and mindset.
Where can you work out? If you don’t have a gym at your firehouse and are lacking equipment then you can easily start with a body weight workout. You can do a set of 10 squats followed by 10 pushups followed by 10 crunches. You can buy resistance bands to make these exercises harder. You can also join a gym. I recommend to keep any firehouse workouts short and light in the beginning and save the blank workouts for when you go to the gym. Meet a PT once a week for at least a few months so you can learn how to do every exercise proficiently.
A change in your mindset will stick better and yield the results you want by planning your workouts and planning your meals. Even planning your sleep will help tremendously! Go to bed earlier and avoid caffeine before bed. Make sure the room is cool and comfortable. Avoid TV, phones and computers several hours before bed.
How to start. If you are ready to begin an exercise program but feel a little lost on how and where to start then it’s usually best to seek guidance and help. Hiring a certified personal trainer is the best approach. Aside from having someone to hold you accountable they can start you off on the best path and get you the results you want much faster than going at it alone. Plus, they will use their experience and knowledge to focus on your weaknesses and any muscle imbalances and keep you from getting hurt in the process.
Lastly, a lot of people ask me what’s the best exercise program or routine for them. That answer is actually up to you! In short, it’s whatever program you are most likely to stick with. That’s because there isn’t one perfect program out there. If I give you a program that has a lot of squats in it and you hate squats, how long will you do that routine for? Maybe a few months at best. Then you will lose enthusiasm and eventually quit. So, the best program will to start with will be the one you enjoy the most. This means you need to experiment and try different workout modalities. Again, this is where a knowledgeable personal trainer is key. They will guide you toward your fitness routine based on your fitness level and save you months or even years of routine hoping.
Quick and simple work out for anytime or anywhere….
First get hydrated and make sure you have a healthy lean protein meal about 1 to 2 hours before you begin.
Do a warm up (there are countless ways to warm up, just Google DYNAMIC WARM UP)
The workout:
10 body weight squats
10 push ups
10 crunches
Do 3 rounds and follow up with a quality stretch afterward.
If this doesn’t seem like enough that’s quite alright, you can continue you to add more reps and more rounds as you progress. You can also add more exercises like jumping jacks.
Continue to hydrate throughout the workout and make sure you have another high quality, healthy meal to follow.
Congrats! You are on your way with your fitness journey and being a tactical athlete!
Fred is a Captain and Level 1 Drill Instructor for the Elizabeth N.J. Fire Department. He is also coach and personal trainer living in the Jersey Shore area.
Fitness Certifications include:
NASM-CPT
Level 1 Mace Fit Instructor
Level 1 Steel Mace Flow Instructor
Level 1 New Breed Mace Bell Instructor
Onnit Durability Coach
You can find him on social media:
On Facebook- Frederick Mohr & Steel Mace Nation Podcast
On Instagram – @steelmacenation & @steelmacefireman
On Youtube- Steel Mace Nation Podcast
On Soundcloud, iTunes, Spotify, Google Play – Steel Mace Nation Podcast
Website: Steelmacenation.com
Bad eating habits during the shutdown?
BONNI LONDON, Registered Dietitian Nutritionist
Bonni London began her career as a personal trainer in New York City in the early 1990’s, motivating and challenging people to achieve their health and fitness goals. During this time, she realized her passion for nutrition and acquired her Master’s in Clinical Nutrition from New York University. She has provided nutritional services as an accredited, registered and licensed dietitian since 1999.
Bonni has developed comprehensive nutritional programs for:
- Neurological disorders — Parkinson’s, Multiple Sclerosis, Alzheimer’s, ADD, ADHD
- Cancer prevention, treatment or remission
- Heart Disease and Metabolic Syndrome
- Cholesterol, Triglycerides, High Blood pressure, Stroke,
- Diabetes, Pre Diabetes, Type I and Type II Diabetes, Gastro-paresis
- Food allergies, intolerances, sensitivities — Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), Gastric Reflux Disease (GERD)
- Weight Management, Hormone imbalance, Thyroid dysfunction
- Autoimmune disorders
Bonni’s work experience includes a decade of long-term healthcare and physician concierge services before beginning her own private practice. Other professional experience includes Past President of the Manasota Dietetic Association, visiting lecturer at Parkinson’s Place, and media industry expert for ABC TV 7 Suncoast news and appearances on radio station WSLR 96.5 and Suncoast News Network.
Bonni, a working single mother of twins, demonstrates what is possible when you are determined and goal oriented. Her passion is to utilize the latest research, separating fact from fiction, to educate patients to take care of their bodies. She stays up to date by attending the latest cutting edge nutritional conferences in New York and Miami. As an authority on lifestyle coaching, Bonni will ensure that you have all the tools to achieve your goals.
“Insanity – doing the same thing over and over again and expecting different results.” – Albert Einstein
Are you ready for a new way to approach your issue? Contact us now.
Self-discipline is vital during the virus shutdown
No one likes to be confined and no one knows that better than prison inmates.
They find a way to keep going, do you?
Even with the virus, you have much more freedom than a prisoner.
You can whine and bemoan your circumstances or you can take action to improve your life during this time.
So you are under a stay at home order, huh?
I am sure you have Internet, TV, plenty of food, and a safe place to sleep. Your family is probably with you, Is it really that bad?
Of course it isn’t! Discipline your self to workout with whatever you have at home.
Cinder blocks, bricks, bags of dog food, big bottles of water, etc. can all be used for weights.
Remember, you always have your own bodyweight, like you see these prisoners using in the photo.
Another thing you can do is make your own equipment, like
or tire sled
or a mace
Whatever you choose to make or use, the point is have to use it.
Like Zach Even-Esh says, “Don’t just think about it, be about it!”
Get your workouts in 3 or 4 days a week and you’ll come out of the virus shut down
healthier and more fit than you were before.
If you want to learn how to use your mace, go to Mace Fit and see our many exercises. Sign up for our e-mail and get free workouts sent to you to do at home.
Also follow us on Instagram watch our crew doing the workouts.
Take action today! Don’t be a lazy, whiny, wuss!
We are changing our Saturday schedule.
Read the details here
This was yesterday’s class which ended up being co-ed.
Another excellent podcast from Zach Even-Esh
I have followed Zach Even-Esh’s training for around 16 years.
When he puts something online, people should jump on it and learn. Here’s An excellent podcast he did recently
Prisoners making the best of a bad situation
This inspiring video will grab your heart! Hear and see what these men can do when given some hope.
The Cave 