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Welcome to is the worlds leading resource for firefighter health & wellness. As a member you will have access to information provided by firefighters, physical therapists, and strength and conditioning coach's who have first hand experience training those on the front line. is PROUD TO BE associated with the Firefighter Cancer Foundation. The Fire Fighter Cancer Foundation was established to provide international outreach, support, and resource assistance programs for fire fighters and family members that are stricken by cancer. The Foundation is creating state of the art programs for cancer education, awareness, and prevention to ensure the quality of life and retirement of fire fighters around the world.
Learning to Fight Fire Without Burning Up Inside
By Scott Peltin and Derek Alkonis
Every year summer creeps in and firefighters all over the country get bit by the summer heat. Although many of these incidents go unnoticed, every year several firefighters get transported to the emergency room and some suffer from potentially lethal heat stroke. . . . keep reading
What About Supplements?
Over the years while working with First Responders I have come across a million different questions but lately it appears that I get a lot of questions about supplements. . . . keep reading
Measuring Yourself Against Yourself
Receiving feedback on your current level of fitness can be extremely valuable and very motivating. While many have attempted to develop a hard fast fitness standard for firefighters, most have misapplied the results. . . . keep reading
Considering the Low Carb Diet Craze -- MayDay!!
By Scott Peltin and Dan Grover
If you hang around the fitness world long enough you will see every craze come, go and come around again. You learn to be skeptical but you also learn to keep an open mind and to try to learn what parts of the returning craze are factual, what parts are marketing, and what parts may be down right dangerous. . . . keep reading
Tip of the Week: The Power of the Pull
Scott Peltin and Derek Alkonis
In the fire service many of the movements we must perform require strong pulling muscles. In fact, when you analyze the critical tasks of firefighting you find that we must perform the pulling motion far more than we employ the pushing motion. This is interesting because when you look at most firefighter's workouts they are overloaded with pushing exercises (i.e. flat bench press, incline bench press, decline bench press, dumbbell flyes, etc.). . . . keep reading
Preparing for the Wildland Season
The wildland season is almost upon us and many firefighters need to prepare for their Pack Test. This article will focus on the neccessary physical requirements needed to help you prepare. . . . keep reading
The KB Swing: To Hinge or Squat is the question?
Its not secret that the KB swing is an incredible exercise to help prevent or rehab low back injuries. Unfortunately , many fitness professional are not providing proper instruction on how to perform it correctly. . . . keep reading
Triangle Circuits
Firefighting requires muscular endurance & power as well as aerobic conditioning but trying to accomplish this within a reasonable time frame can be challenging, especially while on duty. Triangle Circuits are a fast, effective, and safe type of training that allows the firefighter the ability to build a circuit while at the same time control the volume of exercise that is prescribed. I was first introduced to Triangle Circuits by Coach Robb Rogers and found them to be very beneficial for first responders. . . . keep reading
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Here's what our members are saying ...
"Our fire academy cadets continue to reach new heights of physical fitness with the guidance of Coach John Hofman. The information he provides on diet, nutrition and stress reduction dovetail right into his sessions on strength and aerobic conditioning. The cadets are well prepared to have a long and healthy career due to the knowledge, strength and endurance they develop with the “Coach” and this enables them to save the lives and property of the citizens they protect."

Tennis Tollefson
Fire Technology Coordinator, Sierra College

"“Fit for Fire, Fit for Life”, is an apt description for the Sacramento Fire Department’s Health and Wellness program conducted by coach John Hofman. In 1990 I co-founded the program with Battalion Chief Don Hartwick. There were very few such programs in the United States at the time and we entered uncharted waters to provide the firefighters with an awareness of the need for and ability to attain health and fitness in the fire service. After conducting the program for 12 years I was ready to pass the torch to someone who would improve on the program foundation with new energy, ideas and services for the firefighter. I sat on the interview committee to select the person to accomplish this. We did, with great success and good fortune, in hiring Coach John Hofman. His professional expertise, energy, innovative nature and most importantly, concern for the firefighter has taken the program to a new and exciting level. The program is in excellent hands.”
Al Baeta,
Former Director of the Health and Fitness program, Sacramento Fire Department