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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.
Tip on the Month: Kettlebell Bottoms Up Press
One of the best exercises to develop the shoulder is the Kettebell Bottoms Up Press. This upper-body exercises is a great way to develop shoulder strength and stability - especially for those with shoulder injuries. . . . keep reading
Shoulder Mobility and Scapula Stabilization
I have come across a lot of FF's with shoulder problems and I am reading as much as possible to learn more about the shoulder. The body is an amazing thing. For example, when there is pain in the shoulder we generally assume there is a tear in the shoulder joint, this could be the case but not always. . . . keep reading
Preventing Shoulder Pain/Injuries
Scott Peltin and Derek Alkonis
One of the most debilitating and frustrating things a firefighter can experience is nagging shoulder pain. Every time you put on your turn out coat, every time you reach for your SCBA, or every time you reach for something off the truck you cringe in anticipation of that pain that almost immediately drops your arm back to your side. . . . keep reading
RISK ASSESSMENT: Metabolic Syndrome (Download New Blood Analysis and Lab Work)
A comprehensive medical screening program is one of the most proactive policies in protecting a firefighters overall health, yet many fire departments are unable to offer them. In today's tight economic times it is difficult to justify any type of health and wellness program. In fact according to a report issued by the NFPA (October, 2011) 41% of California fire departments had no program to maintain basic firefighter health and wellness. . . . keep reading
Aging refers to a multidimensional process of physical, psychological, and social change. Let's face it we all get older, that's a GUARANTEE, and as we age our bodies breakdown. The years of our past when we were a young firefighter started to create "wear and tear" on our joints as we get older, and exercise becomes more of a task rather than fun. Yet, the latest research reveals that exercise can help delay and even reverse aging debilitating effects on your muscles, heart, and brain. . . . keep reading
Mobility & Stability for Low Back Injuries
Mobility it the combination of muscle flexibility, joint range of motion, and a body segment's freedom of movement. Stability is the ability to maintain posture and/or control motion. The combination of both poor mobility and stability is the source of many problems. The primary focus is to create clean, multi-planar movement patterns within segments of the body, especially within the hips. . . . keep reading
Tip of the Month: Tactical Lunge for Knee Stability
The Tactical Lunge is a superior lower body conditioner that targets the glutes, hamstrings, quads, and adductors. . . . 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
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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