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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.
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
TRX Body Saw
TRX body saw is a shoulder and core exercise which requires your to TRX plank and pull your body back and forth with your shoulders . . . keep reading
Rest & Recovery: The Forgotten Training Concept
John Hofman
Training is a key component for any athlete. As a firefighters, you understand how improved power, strength, or whatever parameter you are working on will benefit you in becoming operationally fit. You understand that training will help you improve in these areas to allow you to maintain a high level of operational readiness. The question is when do all the sets and repetitions pay off? When do the adaptations occur? Is more better? These adaptations occur during recovery, which is why recovery is such a vital component to your training. However, recovery often is not seen as important. In reality, the bottom line is that without proper recovery, your body will not achieve all the potential benefits from training. . . . keep reading
Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss. Increasing physical activity will also help you to maintain your weight after weight loss. . . . keep reading
Try out these handout to help promote better eating habits within your department . . . keep reading
Considering the Low Carb Diet Craze -- MayDay!!
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
Breaking the Myths: Fact or Fiction
The internet is making it harder and harder to understand things. It is almost as if we have too much information at our finger tips, especially in regards to health and wellness. Everyone and anyone can become an "expert" in the fitness industry, and how do we know for sure what information they are providing is correct? . . . keep reading
Fitness and Fatigue
Scott Peltin and Derrick Alkonis
Have you ever wondered why your fitness level appears to vary from day to day? Why one day you workout and feel great while on another day you workout and feel like an elephant sat on you? . . . 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

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