Welcome back to Beneath the Helmet! In this exciting episode, I sat down with Aaron Zamzow—firefighter, fitness expert, and host of the Better Every Shift podcast. Known as Zam, Aaron brings decades of experience in fitness, firefighting, and resilience, blending insights from professional sports to revolutionize wellness in the fire service.
During our conversation, Aaron shared some incredible wisdom, ranging from his "5 for 50" challenge to holistic approaches for improving firefighter health and performance. Here are the top five nuggets from this impactful episode:
1. Sleep is a Skill – Master It
Aaron emphasized the importance of sleep as a foundational component of firefighter health. Often overlooked in the fire service, sleep is critical for recovery, mental clarity, and physical resilience. Aaron shared actionable tips for optimizing sleep:
- Power down 30 minutes before bed: Reduce screen time and stimuli to help the body transition into rest mode.
- Maintain consistent sleep/wake times: Even for shift workers, aiming for a routine helps regulate the body's internal clock.
- Limit caffeine after 4 PM: Firefighters often rely on coffee to push through, but late caffeine can disrupt deep sleep cycles.
He also highlighted the connection between poor sleep and decreased reaction times, comparing its effects to being under the influence of alcohol. By treating sleep as a skill and implementing small changes, firefighters can improve their performance on and off the job.
2. Fitness is About More Than the Gym
Zam’s journey from working with pro athletes to the fire service revealed a critical insight: traditional fitness routines don’t always translate to the demands of firefighting. Functional fitness, focusing on the movements and tasks firefighters perform on the job, is essential.
His holistic approach includes:
- Stretching, yoga, and recovery practices to combat the high-intensity nature of firefighting.
- Prioritizing mobility and flexibility, especially as firefighters age.
- Technology like heart rate monitors and fitness trackers can be used to optimize performance.
Aaron’s biggest takeaway is that fitness isn't just about looking strong—it's about building sustainable strength and endurance to support a long, healthy career.
3. The Power of Recovery
Recovery is an area where the fire service can take cues from professional sports. While athletes have structured recovery plans, firefighters often lack similar resources. Aaron pointed out the need for:
- Tools like foam rollers, compression boots, and ice baths to reduce stress and inflammation.
- Mindful recovery practices like TRE (Tension & Trauma Releasing Exercises) and breathwork to regulate the nervous system.
- Family and peer support to prevent isolation during injury or burnout.
Firefighters operate in a constant "in-season" state, with no true off-season to recuperate. Recovery, both mental and physical, must become a priority.
4. Build Resilience Through Small, Daily Habits
Aaron introduced his “5 for 50” challenge, a simple yet powerful program designed to build resilience through five daily habits practiced consistently for 50 days. Participants choose habits that align with their goals, such as:
- Drinking a set amount of water daily.
- Practicing gratitude by writing down one thing they’re thankful for each day.
- Exercising for 30 minutes (recovery counts, too!).
Aaron shared inspiring stories of firefighters transforming their lives through this challenge. The key to success? Focus on consistency rather than perfection. By building habits that support overall well-being, participants experience significant mental and physical shifts.
5. TRE: A Game-Changer for Recovery and Resilience
We dove into the benefits of Tension & Trauma Releasing Exercises (TRE), a tool I also champion in my own coaching practice and as a certified TRE Provider. Aaron praised TRE for its ability to help firefighters reconnect with their bodies, release built-up stress, and optimize recovery.
TRE mimics the natural shaking response animals use to recover from stress, and it’s highly effective for:
- Reducing tension and trauma stored in the body.
- Supporting recovery after tough calls or physically demanding shifts.
- Helping firefighters find balance and regulate their nervous systems.
Aaron’s experience with TRE highlighted its transformative potential—not just as a recovery tool but as a gateway to greater self-awareness and emotional resilience.
This episode was packed with actionable insights for firefighters and anyone striving to live a healthier, more resilient life. Whether it’s prioritizing sleep, embracing recovery, or challenging yourself with the 5 for 50 program, small, intentional changes can lead to profound results.
Aaron said, “We’re in the business of helping others, but we need to help ourselves first.” His message reminds us that by investing in our own well-being, we can show up as better leaders, teammates, and family members.
Ready to take the 5 for 50 challenge or learn more about TRE? Let’s start a conversation! Share your thoughts on the episode and your personal wellness journey in the comments below.
Until next time, stay resilient and keep striving for balance. 🔥
Arjuna George - Fire Chief (ret)
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