“Recuper8” Daily for Joint Health and Longevity

Firefighter Workout | Firefighter Fitness

Firefighting is a physically, emotionally, and mentally demanding occupation. Firefighters encounter a variety of stressors each shift responding to emergencies, training, etc. This does not take into account recreational activities and physical training that most firefighters participate in off the job. It is critical that we include some form of regular active recovery into our firefighter fitness program to keep our bodies and minds healthy and response ready.

Scott Sonnon has developed a comprehensive joint mobility/active recovery program specifically for emergency responders. He demonstrates a number of simple exercises that address each joint complex to help maintain mobility and relieve tension and stress.

Click here to access Coach Sonnon’s Recuper8 Program

Complete this program each morning for a week and see how you feel.Do you notice that chronic tension has dissipated? Is the nagging pain that has been there for weeks or months gone?

These movements also serve as a tremendous warm-up for firefighter workouts and fire training evolutions. Give it a try and let us know how you feel.







Improve Hip Strength and Mobility


firefighter training | firefighter fitness


Hip strength and mobility are key components that firefighters need to perform at a high level and remain pain and injury free. So much of what we do as firefighters requires good hip function; lifting patients and equipment, getting low for searches, climbing stairs and ladders, etc. If we do not have good hip strength and mobility, we will often compensate by putting undue stress on the lower back, knees, and ankles. This movement dysfunction robs us of peak performance and will lead to pain and injury.

Jarlo Ilano, one of our good friends at Gold Medal Bodies, has developed a series of mobility drills to help improve hip strength and mobility:

8 Movements to Improve Hip Mobility  

Hips Don’t Lie: Unique Hip Exercises for Power and Mobility

Jarlo has been a Physical Therapist since 1998 and he is a board certified orthopedic clinical specialist with the American Board of Physical Therapy Specialties.

If you are having some issues with hip strength or mobility, try incorporating some of these movements into your firefighter fitness routine and see how you feel.


Train hard and stay safe!







Do-It-Yourself ROPE Suspension Trainer

firefighter rope |firefighter fitness

Here at TACFIT Fire Fighter, we are constantly striving to remove roadblocks that prevent people from meeting their firefighter fitness goals. Don’t have enough time to train? Let’s train more efficiently. Don’t have enough room to train? Let’s perform exercises that require little space. Don’t have access to exercise equipment? Let’s use bodyweight and simple equipment.

Coach Sonnon has provided an instructional video for manufacturing your own “Do-It-Yourself ROPE Suspension Trainer” that will allow you to perform a number of “pulling” and “suspension training” exercises.  This home made ROPE system is inexpensive, easily accessible, easy to use, and it travels well.

Click here for the Do-It-Yourself ROPE Suspension Trainer

Set this up at your fire station or house, or take it with you on your next vacation. Be sure to let us know how it impacts your training.


Train hard and stay safe!



firefighter training | firefighter workout



10 Simple Strategies To Improve Firefighter Nutrition

Firefighter Nutrition | firefighter fitness


Dr. John M. Berardi, PH.D. has created the “Precision Nutrition Strategies for Success” guide to provide a systematic approach to optimal nutrition based on his “Triple S Criterion”:

Step 1. Simplicity – Are the guidelines easy to follow?

Step 2. Science – Are the guidelines based on sound scientific principles?

Step 3. Success – Have the guidelines worked for people like you?


Click here for Dr. Berardi’s Precision Nutrition Strategies for Success PDF


The 10 rules for good nutrition listed by Dr. Berardi are as follows:


1.  Eat every 2-3 hours.

2.  Eat complete, lean protein with each meal.

3.  Eat vegetables with each meal.

4.  Eat carbs/starches only after you have exercised.

5.  Learn to love healthy fats.

6.  Ditch the calorie containing drinks.

7.  Focus on whole foods.

8.  Break the rules 10% of the time.

9.  Develop food preparation strategies.

10.  Balance daily food choices with healthy variety.


Dr. Berardi goes into great detail about each of the rules listed above in the Precision Nutrition Strategies for Success PDF linked here.  Keep in mind that there are no hard and fast rules that apply to everyone equally. More advanced strategies such as intermittent fasting, calorie/carb cycling, and calorie counting work for a lot of people as well. This simple list is a great place to start for those looking to improve their nutrition. Try making just a few of these changes to start. Then make additional changes as you become comfortable with your new eating habits.


Please feel free to share your thoughts with us.  Have you made some lifestyle changes that have made a difference for you? Please share your experience with us.


Thanks and stay safe out there!