FireFit by Fire and Rescue NSW in Sydney, Australia | Emergency rescue service

FireFit by Fire and Rescue NSW

Locality: Sydney, Australia

Address: NSW fire And Rescue 2190 Sydney, NSW, Australia

Website: https://www.fire.nsw.gov.au

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• Medical and health
• Emergency rescue service

25.01.2022 Well said by the team at 453 Taree: Fire and Rescue NSW staff take their responsibility to their community seriously, part of that involves regular medical assessments and a yearly fitness drill involving 7 firefighting and strength related tasks, you might see staff out participating in these drills over the next few months as we make sure we are #preparedforanything #firefit #preparefueltrainrecover

25.01.2022 Firefit Technique Tuesday. Row (horizontal pull) variations. When performing any row variations (seated, incline, bent over, 1 arm etc.) don’t be like a chicken and poke your head forward.... Think about creating a double chin (or triple chin if 2 already exist) to allow your neck to remain in a neutral position to prevent strain on this area. Also think about the movement being driven by the shoulder blades and squeezing them together as if snapping a pencil between your shoulder blades, rather than having your elbows drive a long way past your sides. This will prevent the front of your shoulders dumping forwards and putting any unnecessary stress on this area- which may lead to impingement, Rotator Cuff or AC joint issues long term. #firefit #techniquetuesday #preparefueltrainrecover #preparedforanything

24.01.2022 Applications for the 2020 Firefighter Recruitment Campaign open on 24 July 2020 until 9 August 2020. We're looking for people with different skills and capabilities, outside the 'traditional' role of a firefighter, who want to join a team that's prepared for anything. We are looking for more men and women who can commit to our values of respect, integrity, service and courage. Our firefighters are an intelligent, highly skilled, ethical and professional team of men and women... from all walks of life, who are prepared for anything. To be prepared for anything, you need to train like a firefighter! For more information on "how to train like a firefighter" visit https://www.fire.nsw.gov.au/page.php?id=9098 and check out the FIREFIT Training Guide. For more information on permanent firefighter recruitment visit https://www.fire.nsw.gov.au/page.php?id=2

24.01.2022 In Ep09 of the FIREFIT Podcast we talk with a Station Officer from 068 Station Narrabeen and a Qualified Firefighter from 036 Station Crows Nest about "Preparing for a physical challenge". With the guys having extensive experience in 24 hour endurance events, the conversation covers various aspects of preparation, training, fueling and recovery (the FIREFIT pillars) which are very transferrable to what we do as firefighters during protracted jobs and deployments. FRNSW staff... can listen to any episode episode via the FR360 app or the intranet. Just search "podcast". The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy. Mail bag [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

23.01.2022 A great little heart starter. Metabolic conditioning is a great way to build endurance. Keep yourself FIREFIT.

21.01.2022 Some handy tips from the FIREFIT team for those in the final weeks of their PAT preparations.

20.01.2022 FIREFIT Friday! This weeks STRONG program movement category is Trunk (Core). Having a STRONG Trunk (Core) able to provide stability and support to the spine to withstand forces from all directions (patient rescue, hose dragging, stair climbing, use of rescue tools etc.) whilst carrying the load of PPE is not about completing hundreds of ... sit-ups or 6 pack abs. It’s about providing a range of exercises which challenge the body to maintain its neutral spine position withstanding forces acting in different directions. The exercises of the STRONG Trunk include: Dead bug Plank with posterior pelvic tilt Plank with shoulder taps Bear crawl Side Bridge These exercises involve the muscles of the Trunk working to hold a position of neutral spine with the forces of gravity acting in different directions as opposed to repeatedly bending (and stressing) the spine during sit-ups. #firefit #firefitfriday #Trunk #Core #preparefueltrainrecover #preparedforanything

18.01.2022 Manual Handling Month! At FRNSW February is Safety and Well-being month, with a particular focus on Manual Handling- our number 1 cause of injury to Firefighters! Each of our crews will be completing a Drill centred around the principles of Manual Handing and how to embed them into day to day life- Manual Handing is everything we do!... This week we focus on one of the big 4 movements: The Hip Hinge- a crucial movement in operations but also every day life. The ability to maintain a neutral spine whilst bending forwards ensures the stress is placed on the strong muscles of the Hamstrings and Glutes (butt) rather than the spine. Try and groove these patterns even when performing your day to day tasks such as over the sink, picking up your kids, emptying the dish washer (no don’t delegate this role to your partner). As we say if you continue to bend a credit card backward and forwards, it will eventually snap- the same analogy can be used for your spine. #firefit #manualhandling

16.01.2022 The annual Fitness Drill is back up and running - providing our operationally deployable staff with a tool to help them remain fit, healthy and prepared for anything. The Fitness Drill provides a protocol to self-benchmark their fitness. It enables them to assess their current fitness level and take ownership of maintaining their fitness by understanding physical capability as it relates to their role as a firefighter. This is a mandatory drill to be completed each calendar year. Here we see our Fire Safety staff taking their Fitness seriously and completing their drill- well done team!

13.01.2022 FIREFIT Friday! This weeks STRONG program movement category is Vertical Push. The opposing movement category to last Friday’s Vertical Pull. ... Being strong and stable overhead is crucial for Firefighting tasks such as raising a ladder, working with rescue tools or even navigating high pockets of the truck. These movements also have the additional benefit of challenging Trunk/Core stability to resist the temptation of over-arching the lower back. Progressing from seated to standing and from a 2 arm movement (e.g. using a Barbell) to a 1 arm movement (e.g. using a single Dumbbell) further increases the stability challenge for the shoulders and Trunk/Core #firefit #firefitfriday #preparefueltrainrecover #preparedforanything

12.01.2022 FIREFIT Friday! This weeks STRONG program movement category is Vertical Pull. A great series of progressions to compliment the horizontal pull category to really get those upper back muscles STRONG. ... The Latissimus Dorsi muscle (aka the Lats) is the large muscle group underneath the arm pit which wraps around the upper back, even attaching to the upper arm. When activated during lifting tasks e.g. a heavy patient rescue, it plays a crucial role in providing stiffness and stability to the whole trunk and lower back area. Think about actively squeezing this area whilst performing these Vertical pull exercises and driving your elbow towards your sides #firefit #firefitfriday #preparefueltrainrecover #preparedforanything

09.01.2022 Expert knowledge and great effort by several ‘team mates’ on this production. More to come next week. #firefit #preparefueltrainrecover https://www.facebook.com/173349336032985/posts/3508262882541597/?vh=e&d=n

08.01.2022 Milestone: The FIREFIT Podcast has had over 1000 downloads! In case you've missed it, here's what those 1000 have been listening to. FRNSW staff can go back and listen to any episode via the FR360 app or the intranet. Just search "podcast". ep1 HABIT HACKS Traci Carse (Occupational Psychologist), Mark Gabriel (TL Health and Fitness / RetF), LF Tim Horder (085 Chester Hill)... ep2 - GOAL SETTING Andrew Richardson (Health and Fitness Advisor), Traci Carse ep3 - THE TEAM ENVIRONMENT Matt Said (Health and Fitness Advisor), SO Jason Collits (069 Dee Why) ep4 - BEATING BACK PAIN: THE 'SCIENCE' Andrew Richardson and Matt Said ep5 - BEATING BACK PAIN: 'OUR STORIES' Mark Gabriel, SF John Martin (343 Katoomba) Remember... ... the FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy. ... to email us at [email protected] with your questions, ideas and topics you'd like covered, or even your willingness to be a guest on the show.

07.01.2022 In Ep6 of the FIREFIT Podcast, now on FR360 and the intranet, 3 members of the team talk about the most popular FIREFIT PROGRAMS, how they benefit firefighters and what crews have to say about them. Show notes are below. With everything that's going on, the continual changes in restrictions etc, the FIREFIT Team simply want to let our workforce (and the public they serve) know that we're still out there delivering quality programs to you. Like everyone, we're adapting new wa...ys to 'get it done', and most of this is thanks to the learnings we've made along the way with some great crews across the state. Remember to email us at [email protected] with your questions, ideas, or even your willingness to be a guest on the show. The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy. Presenters: Mark Gabriel Team Leader Health and Fitness Matthew Said - Health & Fitness Advisor Andrew Richardson Health & Fitness Advisor Show notes: ~0:00 Introduction and welcome to Health and Fitness team: Matthew Said, Andrew Richardson, Mark Gabriel ~00:47Overview of Episode 6: FIREFIT programs ~00:59 The physical challenges that Firefighters face ~1:17 Firefighters require a general level of conditioning across a range of physical abilities ~1:37 These physical attributes also benefit the individual’s general health and wellbeing ~1:54 What the FIREFIT programs consist of ~3:54 FIREFIT Program 1: Maximal Aerobic Speed (MAS) ~3:29 3 main benefits of the MAS program ~6:29 What is a good Resting Heart Rate? ~7:19 FIREFIT Program 2: Whole-Body Bullet-Proof circuit ~7:41 The difference between mobility and stability ~9:27 How the Whole-Body Bullet-Proof circuit program came about ~10:19 Mobility-stability continuum ~11:15 FIREFIT Program 3: FIREFIT STRONG program ~12:59 Not all exercises best suited to everyone ~14:14 Benefits of the FIREFIT STRONG program ~14:39 Use of QR codes to access the FIREFIT STRONG program on your phone ~17:59 FIREFIT Program 4: Turnout Stronger Program (TSP) ~19:39 Key results of TSP ~20:34 How TSP came about ~21:19 Firefighters lifting heavy to become unbreakable, but not breaking them in the process ~25:39 FIREFIT programs are for everyone within the organisation- young and old ~25:09 Summary Points ~26:59 FIREFIT podcast mail bag for comments, suggested future topics and guests. Email: [email protected] ~27:39 FIREFIT by FRNSW’s Facebook page

06.01.2022 ARE YOU READY? | Applications for our permanent firefighter recruitment 2020 campaign open today! We are looking for more men and women who can commit to our values of respect, integrity, service and courage. Our firefighters are an intelligent, highly skilled, ethical and professional team of men and women from all walks of life, who are prepared for anything. To be prepared for anything, you need to train like a firefighter! For more information on "how to train like a fir...efighter" visit https://www.fire.nsw.gov.au/page.php?id=9098 and check out the FIREFIT Training Guide. For more information or to apply, visit our website: https://www.fire.nsw.gov.au/page.php?id=2 #Recruitment #MoreThanFire #OurPeople

05.01.2022 Ep7. In this podcast we talk with crew members from 346 Station Kiama about how living a FIREFIT culture helps them ensure they have each other’s back and keeps them well prepared to protect their community. The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy. Mail bag [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

05.01.2022 Firefit Technique Tuesday. The Hip Hinge/ Deadlift Variations. The Hip Hinge movement, as the name suggests involves bending/hinging from the hips whilst the spine remains neutral.... This is the pre-cursor movement for Deadlifting (a Hip dominant movement) and is crucial for initiating manual handling tasks. Ensure you don’t turn this movement into a spine hinge movement, sparing your back in the process A cue to remember: pretend there is an open car door behind you and you are attempting to close the door with your butt. This will hopefully ensure a truly hip dominant movement. #firefit #techniquetuesday #preparefueltrainrecover #preparedforanything #hiphinge

03.01.2022 BEATING BACK PAIN, Part 2 - "Our Stories". Ep5 of the FIREFIT Podcast is now on FR360 and the intranet. And who better to tell their story on BEATING BACK PAIN than a Senior Firefighter. Show notes are below. Remember to email us at [email protected] with your questions, ideas, or even your willingness to be a guest on the show. Presenters:...Continue reading

01.01.2022 Episode 10 is a special FIREFIT VIDEO Podcast: Personal Safety and Wellbeing - Being Physically Prepared. We revisit the story of ‘Beating Back Pain’ from episode 5, retelling it from the perspectives of: * getting the support you need, whether it’s your crew and local community or broader FRNSW support services and FIREFIT programs; * not taking the only spine you have for granted; * thinking about how you move (manual handling) and maintaining physical fitness.... ‘Personal Safety and Wellbeing’ is the February theme for FRNSW’s Station Training Program (STP). This story is intended to compliment the resources our firefighters will will find in the STP Module ‘Physical Preparedness: Manual Handling’. FRNSW staff can listen to any episode episode via the FR360 app or the intranet. Just search "podcast". The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy. Mail bag [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.