Clean out your pantry

Greetings Tacfitters,

The 95-Day, First Alarm, World-Wide Challenge begins tomorrow!

 Here are a few tips to help you begin:

Let’s get started today by cleaning out your pantry.  Throw away all of the processed and sugary foods that limit your potential.  Clean out your fridge and load it up with high quality, nutritious, fresh food.  Review the nutrition guidelines in your First Alarm manual and let’s commit to making positive changes.

Write down your goals for the challenge, organize your training charts, get your team on board.  Develop a plan for success;   When are you going to exercise?  What time of day?  Get up early and get it done if you have to.  Outline your meals, shop, and prep ahead of time.  Write down your nutrition plan;  How often are you going to eat?  What does each meal consist of?

Train with your teammates as often as possible, hold one another accountable.

Begin with a plan for success and put it into Action!

If you haven’t registered yet, secure your First Alarm program and email with the following:

  • Team Name
  • Team Captain
  • Team Members
  • Team Location


The 95-Day Challenge kicks off tomorrow with a test; Cycle 7- Day 7 found in the First Alarm Training Calendar.  Here is a sneak peak of the test being performed at the Smoke Eater Level:


RESULTS: The 2009 Whatcom County Firefighters “TACFIT Challenge”

In 2009, we facilitated the first “TACFIT Challenge” for firefighters in Whatcom County.  Compliance was measured on a ten-point scale. Completing the daily workout was worth four points and eating healthy meals throughout the day was worth six points. A perfect day was worth ten points total. Points were subtracted for missing workouts, consuming foods or beverages with a high sugar content, alcoholic beverages, etc. The goal was to average eight points per day over an eight-day period (eighty percent compliance). Firefighters who scored seventy percent or above with their compliance had significant increases in the following physical attributes:

  • Greatest Weight Loss: 11 pounds (Average – 1.4 pounds)
  • Largest Fat Loss: 9 pounds (Average – 2.3 pounds)
  • Largest Body Fat Percentage Reduction: – 4.3% (Average -1%)
  • Largest Lean Body Mass Gain: 5 pounds (Average + 1 pound)
  • Greatest Push Up Increase: 20 reps (Average + 4 reps)
  • Greatest Pull Up Increase: 9 reps (Average + 4 reps)
  • Greatest VO2 Max (aerobic capacity) Increase: 4.9 ml/kg/min (Average +1.73 ml/kg/min)
  • Greatest Reduction in Abdominal Circumference: – 2.25 inches (Average – 1.2 inches)


Fire fighters also reported significant increases in:


Firefighters noted increased range of motion and better overall body movement after completing the program. The joint mobility warm-up, multi-planar exercises, and the compensatory movements all contribute to increased mobility and decreased pain. Improved mobility will assist in injury prevention and performance on the job when faced with physically demanding situations.


Participants expressed an increase in “mental toughness.” They were able to push themselves harder mentally as their training progressed. TACFIT takes you to the edge of your physical limits and teaches you to work through them. The mantra “if you can, you must” pushes you forward. Fire fighters must work through the discomfort of the many physical, mental and emotional stressors that we face on the job. It is paramount that we retain cognitive function, mental acuity and fine motor skills under stress. (Please note that we are differentiating between discomfort associated with intense exercise and pain associated with physical injury.)


The fire fighters participating in the study had significant increases in aerobic capacity (VO2 Max), as well as increased muscular strength and endurance. This enhanced our ability to work near maximal heart rate, recover quickly and continue working. This is critical during emergency operations. Not only does improved work capacity allow fire fighters to maximize work time on one SCBA bottle, it also prepares us to handle the extreme physical stressors placed on the body during fire fighting operations.


The number one killer in the fire service is heart disease. The number one injury is back injury, followed by ankle strains and sprains. TACFIT addresses all of these issues and more by providing comprehensive training. Improvements in metabolic conditioning, expressible strength through a greater range of motion, core strength, and joint mobility are all attributes that lead to injury prevention and improved heart health.


TACFIT was designed as a group fitness program. Each program has four levels of sophistication that can be applied with all fitness levels. Progression is built into the program. Delta level is designed for those new to TACFIT, Gamma level is for those who have been following the program for a several weeks, Beta level is for those conditioned to TACFIT, and Alpha level is for highly conditioned athletes. Fire fighters

rely on teamwork in all that we do. We work together, we eat together, and we train together. TACFIT allows us to exercise together in a way that builds camaraderie and encourages us to do our best, regardless of differences in fitness levels within our team.


Few people have ninety minutes a day to work out, and fire fighters are no different. In an environment where we are expected to do more with less, TACFIT provides a comprehensive work out in only 30 minutes.


We are planning to replicate these results on a world wide scale.  The TACFIT Fire Fighter “95-Day First Alarm Challenge” begins on April 16th.

Register now by sending the following information to:

  • Team Name
  • Team Members
  • Team Captain
  • Team Location
If you are interested in TACFIT Fire Fighter: First Alarm, but you do not yet have access, click below:



Join us as we take our firefighter fitness to the next level!


The “95-Day First Alarm Fitness Challenge” Begins April 16th


Assemble Your Team 

  • Assemble a team of 3-5 people to participate in the challenge.
  • Select your team name
  • Elect a Team Captain
  • Send your team roster to (Be sure to include your team name, the Team Captain’s name, and where your team is from).
  • Be sure all team members have read through the First Alarm Training Manual.
  • Watch the instructional and follow along videos to deepen your understanding of the training protocol each day.




Days 1-3:  Pre-Test Cycle

  • April 16th:  Perform the TACFIT Fire Fighter High Intensity Test as a team.   You will find this workout in Cycle 7 (High Intensity Metabolic Conditioning.)  The training protocol is “Each Minute on the Minute.”   Record the score for each team member on the program chart provided in your training manual.  Be sure to post your scores on the forum and facebook page.


  • April 17th:  Complete the TACFIT Fire Fighter Joint Mobility Session.  You will find this workout in each Cycle (No Intensity Joint Mobility).


  • April 18th:  Perform the Cycle 7 Compensatory Movement Session.


  • Use this Pre-Test period to review the First Alarm Training Manual and instructional videos.  Contact us with any questions that may arise.


Days 4-95:  First Alarm

  • April 19th:  Begin Cycle 1, Day 1 Moderate Intensity Strength Training at Recruit Level.  Follow the First Alarm Training Calendar as designed for the entire program.



  • Scoring for the 95-day Fitness Challenge will be based on the TACFIT Fire Fighter Compliance Scoring System.  You will find compliance scoring instructions and calendar in your training manual.
  • You will not track compliance scores for the “Pre-Test Cycle.”  You can practice recording your scores, but formal tracking will not begin until April 19th when you begin the First Alarm Training Program.
  • Team Captains are encouraged to post 8-day averages in the First Alarm forum, as well as our Facebook page.  Please calculate scores to the 100th decimal point.  All participants from around the world are encouraged to ask questions, post training results and support each other through 95 days of physical training.
  • The team with the highest average compliance score for the entire program will be declared the 2012 First Alarm Fitness Challenge Champions!
  • Prizes will include bragging rights of course, special edition “Smoke Eater” t-shirts for each member of the winning team and a TACFIT Fire Fighter: First Alarm Poster for your training area.



Thank you for your dedication to health and fitness.  We can’t wait to hear your success stories as you progress through the program.  Please contact us with any comments, questions, or concerns that you have.

Train hard, train smart and stay safe!


Christian and Ryan

Let’s Light This Candle!


Are You Ready??


In less than one month, First Alarm has spread across 5 continents and 14 countries!!

To celebrate and unify our TACFIT family, Ryan and I will be facilitating the first ever “95-Day First Alarm Fitness Challenge!”

We will kick off on April 16th and all of us will perform the entire First Alarm program together for 95 days.

This will be a Team Competition!  Form a team of 3-5 participants and track your progress on a daily basis.  We will be posting scores, questions, comments, videos, etc. on the First Alarm forum and Facebook.

Not only is the challenge a lot of fun, but it provides camaraderie, teamwork, and brings out the best effort in all of us!  How do I know?  Because we have already held a TACFIT Challenge on a local basis with awesome results!  An outline of the challenge and the results were published in Fire Engineering.




Christian and I firmly believe that improved firefighter health and performance begins with a comprehensive fitness program and healthy nutrition choices. We have designed First Alarm to give you the knowledge and tools you need to meet your firefighter fitness goals.

The First Alarm Fitness Challenge is a great opportunity for you to focus on improving your health and performance with a like-minded global community supporting you every step of the way!


Just a few of the results from our previous TACFIT Challenge:

  • Decreased Body Fat
  • Increased Muscle Mass
  • Improved Muscular Strength and Endurance
  • Greater Aerobic/Work Capacity
  • Improved Mobility
  • Better Recovery
  • Greater Results Through “Team” Oriented Training
  • Personal Accountability Using the Compliance Scoring System


Don’t miss your chance to be a part of this World Wide Challenge.  If you are not a First Alarm Member, join today!  We kick off on April 16th.



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