Pre-Summer Burn FIREFIGHTER FITNESS Lori Ann Hodgkinson
In my line of work, I can often chart the seasons without a calendar. I can tell what season is approaching by the nature of the requests clients make of me. Well according to my “inbox”, summer is coming. The majority of communications ask what exercises to do to burn fat and there are equally as many inquiries about trimming and toning that abdominal area. Yes, these requests are common all year long, but as summer approaches they reach record numbers. Sometimes, but not often, clients want to understand the physiology. They express an inter-
Get your personal copy of
The SE Edition Name:______________________ Telephone:___________________ Address:____________________ City: ______________________ State:_____ Zip: _____________ __ $36 for one year subscription __ $60 for two year subscription
Payment method __ Check __ Money Order __ Charge card Card # _____________________ Exp:____________ Signature ___________________ Send payment to: 1ST RESPONDER NEWSPAPER 1 ardmore Street new windSor, ny 12553
Amount enclosed: ______
For Credit Card Orders: just fax this to (845) 534-0055 or subscribe online at
1st Responder Newspaper - sE
est in what makes one workout better suited for one speciﬁc goal over another and why. They may ask “Why should I do this and why this particular way? Quite frankly however; at this time of year, clients want me to spare them the ‘why’s ‘and they just want to know the ‘what’. They ask which exercises should I do for this?”. Usually they simultaneously grab at their gut and a good number of the ladies additionally point toward the hips and thighs. “Just give me a workout for this!” So without getting too detailed, here is a high intensity workout designed to burn lots of calories, lots of fat and tone all the major muscle groups. Don’t worry; it’ll hit all those trouble spots and then some. I use it in my Fit Camp Boot Camp. I haven’t made too many friends with it, (it’s difﬁcult) but the improvements clients make with it make them happy in the long run. Also – it is adaptable to all ﬁtness levels because although the intensity level is way up, it is only as high as each exerciser is capable of. Begin with a three to ﬁve minute gradual warm up (anything that increases blood ﬂow will do the trick). Perform each of the four exercises for thiry seconds with no rest in between. The goal is to do as many repetitions as you possibly can without sacriﬁcing proper form or safety. Listen to your body and stay within your personal ﬁtness limits. When choosing a weight choose the highest level of difﬁculty you are capable of, while still being able to complete each exercise with proper form and without the use of momentum. Work Hard, but Be Smart! After completing each of the four exercises go back to the ﬁrst exercise and repeat all until you have completed the circuit a total of three times. Push-ups (Remember, choose the highest level of difﬁculty you are capable of, be it from your knees, Full push-ups, or even one arm push-ups) Squats Reverse crunch Jog After repeating the above circuit three times, walk for one to two minutes. Remember to sip water to stay hydrated. Move on to the next circuit, again performing each exercise for 30 seconds with no rest in between. Keep the intensity at your very top. Ccomplete three times. Bent over row Lunges Seated twists Jump rope After repeating the above circuit three times, walk for one to two minutes. Remember to sip water to stay hydrated. Move onto the next circuit, again performing each exercise for thirty seconds with No rest in between. Shoulder presses Bicep curls Tricep extension Crunches Finish with a gradual cool down (walking, works) of three to ﬁve minutes and a full-body stretching routine. Drink more water to stay hydrated. - continued at www.1rbn.com
County public safety agencies and National Guard participate in drill Barrow County Emergency Services recently participated with several other agencies in a training drill at the Barrow County Airport. “It was a simulated military helicopter crash with three patients in the helicopter,” stated Emergency Management Coordinator Penny Clack. The drill was set up as an opportunity for military and civilian public safety personnel to work together in a simulated emergency. Participants in the training drill were members of Barrow County Emergency Services, the National Guard, Barrow County Sheriff’s Department and the Barrow County Airport Authority. Several
JUMP TO FILE #051413113
planning meetings were held between all agencies to go over emergency plans and several possible simulations. Follow up meetings went over the positives things that happened at the drill and ways that some things might be able to improve. A member of the National Guard started the drill with a call to the 911 Center. Sheriff Deputies and Emergency Services personnel responded and worked with the National Guard in handling the
scene. Sheriff Deputies quickly worked to secure the scene while firefighters removed the patients from the helicopter and prepared them for transport to medical facilities. “Previous training conducted between agencies aided in emergency responders being able to mitigate the emergency scene without any issues,” commented Clack. “This type of training drills allows us to improve cooperation between various agencies and ensure that our emergency plans are current and workable. - Scott daKin
IN SERVICE If you have photos you would like to see in our In Service feature, please upload them on our website www.1stResponderNews.com or email them to Heather@1stResponderNews.com.
Glynn county Fire department in brunswick stands ready for the next emergency.
Published on Jun 1, 2013
Published on Jun 1, 2013
1st Responder News is the first newspaper to cover emergency service personnel on such an intimate basis. We give detailed coverage to the...