Small, Powerful Steps To Be The Best Firefighter You Can Be

Improving performance and health doesn't have to be a massive struggle. Instead, be smart and focus on the low hanging fruit that will give you the biggest impact. We've done the research for you and filtered out the BS. Our programs are designed to be easy to follow, yet get you the results you want. We promise. Below are a few FREE resources to get you started.

Firefighter's Guide To Maximizing Sleep

Because losing sleep is part of the job.

As a firefighter, you are not in complete control of your sleep schedule. You need ways that help you maximize the sleep you get even if you can’t always get those 7-9 hours that would be ideal. That's exactly what this guide is for - simple, scientifically backed sleep hacks that work!

2-Week Sleep Challenge

Take the 2-week challenge to better sleep!

As a firefighter, you're not in complete control of your sleep schedule. You need ways that help you maximize the sleep you get even if you can’t always get those 7-9 hours that would be ideal. That's exactly what this 2-week challenge is about! First, you'll learn simple, powerful steps you can take to experience more restorative sleep. Next, challenge yourself to experimenting with 1-2 sleep hacks for the next 2 weeks to start feeling more rested and energized.

Firefighter's Guide To Performance Nutrition

Experience meaningful improvements in your physical and cognitive function with small, power steps.

What's the best diet for a firefighter? Depends... Depends on how busy and what type of calls your station is running, your activity level and type of exercise you do, your health, your gender, your food preferences, and your genes (among several other factors). In this ebook, we provide some universal recommendations and a few factors to consider.

2-Week Sugar Challenge

Take the first step to building a strong, reliable body.

Sugar tastes fantastic, but there's a cost to that sweetness. Reducing added sugars in your diet is THE most powerful step you can take to building a body you and your crew can depend on. Get ready to have more energy, better sleep, less aches and pains, and better moods.

2-Week Fitness Training

Get a little taste of the First In Fitness Program.

If you're trying to get back into fitness or you want a few new exercises, check out this FREE fitness program. It's a straightforward, no-frills fitness program that's easy to follow and will get you results. The program includes a 1-week warm-up and a 2-week follow along fitness challenge.

4-Week Breathwork Training Program

Leverage your breath for improved performance and mental agility.

Get massive results with just a little time! Exercises that train your breathing muscles are THE most effective, powerful thing you can do to improve your physical and cognitive performance. After 4 weeks of this training, you'll experience: Clearer thinking, longer endurance, improved performance, and a healthier stress response.

First In Resilience Fire Sample Program (For Individuals)

Train to be the member of your crew they can depend on.

Resilience means you get to have the health, drive, and energy to be there for your crew and your community. It means thriving year after year in your career (not just surviving). With First in Wellness, you’ll have professional-level insights from health and wellness experts to keep you in the game and going strong. Our programs are designed with science backed techniques. You’ll learn simple lifestyle hacks in nutrition, sleep, fitness, and psychological health topics that'll keep you at your peak performance now and for years to come.

First In Resilience Fire Sample Program (For Groups)

Train the weakest link in your crew to be as dependable as the strongest.

You need strong, capable firefighters who can withstand the risks of the job, and we’re offering the tools and support to make that happen. We're aware of the stressors of what you’re up against in terms of the costs associated with injuries, illness, and disability. Train your crews in resilience, and that’ll impact more than just the bottom line. It has the potential to save a substantial amount of your budget and give your crews a better quality of life in the long run.

Firefighter's Guide To Becoming A Stress Ninja

Transform stress into strength

Being a firefighter is stressful - irregular sleep, difficult medical calls, hard physical labor, transitioning from the station to home life, etc. What if you could transform your stress into strength, build your resiliency and mental agility, and ultimately become a stress ninja? The good news is you can! Just as you train in the gym to get stronger, you can also train your brain to be more psychologically fit and agile.

Healing Better Through Nutrition

Healing from surgery and recovering from chronic illness such as cancer require some attention to what you eat. Your fork can be a powerful healing tool, or a vehicle to foods that slow healing, or worse, keep you ill. Use the scientifically backed information in this eBook to rapidly heal from surgery or illness (oh, it'll also help you stay feeling healthy and performing at your best).