Firefighter Workout

Rose shares her Tacfit First Alarm Journey

We met Rose last year when we were asked to host our first TACFIT Fire Fighter Seminar in Oregon. She has had the opportunity to complete “First Alarm” and has had some great results. Her commitment to firefighter fitness is an inspiration to us and we think it will serve to inspire you as well. Here is her story:


Firefighter Workouts|Firefighter Fitness


“When Christian first asked me to write an article about myself to be a featured athlete for TACFIT Fire Fighter, my first thought was “whoa, yeah right, not me.” First of all, I HATE being the center of attention and secondly, “athlete” has never been a word I would use to describe myself. I didn’t play sports in high school (poor depth perception pretty much eliminated me from that), running is a serious challenge for me, and I didn’t learn to ride a two wheeled bike until age 12. Despite my reservations at this request, I am a people pleaser and can’t say no, so I agreed. For the next several weeks I really struggled with what to write and how to write it. Today as I was struggling through 40 seconds of the exercise invented in a Chinese torture session, also known as quad presses, it struck me what I wanted to share; TACFIT Fire Fighter is for REAL people.

This thought came after hearing several people tell me they didn’t think they could do this program and then from a recent picture I noticed on TACFIT Fire Fighter’s Facebook page:

Firefighter Workouts | Firefighter Fitness


So my first thought upon seeing someone hold them self up on a serene mountainside was, “Norwegians rock!” my second thought was “there’s no way I can do that.” So despite my lack of serene mountainside, I tried it and GUESS WHAT? Yeah, I can’t, not for even a second but that’s okay because despite how amazing it is that TACFIT has these phenomenal athletes, us everyday people can still do TACFIT and can still strive to be in the best shape possible for our lives and our jobs. So here is a little background on me and some very bad self portraits to prove my point that if I can do it, so can you!

Firefighter Workouts | Firefighter Fitness

I’m a full time firefighter/paramedic for a combination department in Oregon. I started volunteering in 2004 and was lucky enough to become employed by January 2009 shortly after receiving my paramedic certification. I have loved every minute of it and felt it was the first thing in my life that came very naturally to me. By naturally, I mean the mental aspects of the job because I’m pretty sure there is nothing about firefighting that comes naturally to a 5’2” female. My small size has made physical fitness an absolute necessary aspect of my job. I feel that no matter what your size, physical fitness should be an extremely important aspect for any firefighter. I don’t need to quote the statistics, you all know them, but I will say one thing while on my physical fitness soap box, “Those of you whose excuse is that you know you aren’t fit enough to be interior so you will just drive….if I work out as hard as I do and die in a wreck because you have a heart attack while driving to a call, I am gonna be pissed!” No matter what your role is in the fire service, if you respond to fire and don’t take care of yourself, you are putting EVERYONE at risk.

So moving back to TACFIT Fire Fighter now. Finding this program was not my first exposure to high intensity interval training, I began doing these kinds of work outs about a year and a half before this program came out. Between those workouts and discovering my body hates carbohydrates, I managed to lose about 15lbs. While those interval training workouts were great workouts for fitness, they were just geared towards looking awesome with 6 pack abs. What is so great about this program is it is really geared toward what we do in our jobs and that is so important. Since starting this program I haven’t developed a six pack, I haven’t lost any weight, and I’m not even close to being able to do a real pull up, but I have gained something far more valuable…an easier time doing my job.  This is where this article gets important. TACFIT Fire Fighter: First Alarm will help you perform the physical functions of firefighting better. I’ve experienced this proof in a short period of time. Training is easier, fires are physically less challenging, and recovery is faster. Maybe after several rounds of this program I will be able to do that pull up, and that will feel great and make me run around the house listening to Eye of the Tiger doing air punches, but realistically the best thing I can ever get out of this program is being able to get into that engine and know that I am physically prepared to do whatever needs to be done for my crew and my community safely and efficiently. My only hope is that every other firefighter out their can feel the same way.


Firefighter Workouts | Firefighter Fitness

Firefighter Workouts | Firefighter Fitness







I’ve included a couple pictures of me doing some of the First Alarm exercises. Yes, I took these myself in a real life setting…my living room, because as embarrassing as self pictures of me with no makeup on and working out in my living room are, I wanted to prove the point that it is for real people. Now, I’m not gonna lie, I did change my shirt after viewing the initial pictures, I now can also thank TACFIT for never wearing that tank top in public again. You will also notice my sub-par equipment like my little, tiny medicine ball that I bought at Big 5 for $10 vs the awesome, expensive, big, leather medicine balls that they use on the videos. This also proves a point that real people on real budgets can do it, it just makes me squat lower. I threw in a few other pictures of me just cause they asked for photo’s, including one of what I look like in normal human being clothes just in case you see me walking down the street and want to give me a high five.

Firefighter Workouts | Firefighter Fitness


So from one “featured unathlete” to all you other unathletes, I say let’s go out there and show all these athletes what were made of.”


Great job Rose!  Thank you for sharing your TACFIT Fire Fighter experience with us.

If you are interested in becoming a TACFIT Fire Fighter “Featured Athlete,” please Contact Us HERE.

Please include information such as your occupation, fitness background, experience with TACFIT Fire Fighter: First Alarm, etc. and a few photos.


Train hard and stay safe!


Christian and Ryan