Working out while on duty at the station is a great way to get fit, for sure, but when it comes to a fitness routine, consistency is what it’s all about—hence, the word “routine”—and in the emergency services, the one thing that you almost can guarantee is that there is no such thing as routine, right? Furthermore, what about on your off days or when you aren’t in the “house.” Yes, working out at those times seems simple enough to do, but how many of you have memberships to gyms that changed names more times than you have been there?
One of the largest hurdles to get over when it comes to fitness is time. Twenty-four hours is just never enough. Days at the station are far from predictable. The calls just keep happening. We do our best to stick to a schedule. Training at a certain time, meals at another. Building inspection in the afternoon and then time to work out afterward.
Days off or away from the station tend to be even more difficult to schedule. Most, if not all, of us juggle family obligations, such as keeping the home clean, and work a different job, let alone attempt to have some form of a social life. All of this often results in the workout getting put on the shelf.
It’s so easy to just say, “I’ll do it after my errands in the morning or right after lunch.” There also is the old “after dinner” or, my personal favorite, “I’ll do it later in the evening.”
Now, missing a workout here and there is OK, but what happens when you find yourself only getting in those workouts at the station? Instead of working out three days on and one day off, you end up working out one day on and three days off. That isn’t the consistency that your body needs to be capable of maintaining and sustaining, considering what we have the potential to face during any given shift.
Motivation in numbers
Speaking of the job, consistency matters in everything that we do. How many times have you heard folks preach, “Reps, reps, reps,” when it comes to keeping your skills sharp? Well, those reps count just as much when you aren’t wearing your gear as when you are, particularly when it comes to fitness. It’s all about mindset. You aren’t going to be able to force doors or stretch lines in your garage gym, but you will be able to prepare yourself for those critical job tasks. That’s key. The time that you spend working out is preparing you for those times that you need to force a door, throw the 28-footer and stretch at a working fire.
Most, if not all, of us are motivated people, otherwise, we wouldn’t be willing to run into a burning structure. We’re able to use that motivation to get our station workouts done with ease.
Furthermore, one of the strongest outside motivators that we have surrounds us: our crew. We never want to let them down. Even when we’re tempted to procrastinate, we probably don’t. After all, there’s all kinds of power in that group. However, when you’re off and all alone, that little voice in your head tends to win. We can’t let that happen, ever.
Beating back that voice is different for everyone, and you must figure out what works the best for you. I came up with several strategies and tactics—had to put some fire terms in there—that help me on the days that I just don’t feel like making it happen. Now, did you recognize what I wrote there? “Several strategies.” That pesky little voice in your head is a strong one, and it offers up loads of reasons to not get moving. So, you need options when it comes to beating it back.
The easiest and simplest way is to find a group to “fitness” with on your days off. That might mean going in to workout with the other shifts while they are on duty. (Talk about motivation: You know you’re stronger than the folks on C shift!) That fitness culture that exists while you are on shift more than likely exists on the days that you aren’t there as well.
As for a volunteer firehouse, it might just mean setting up a few different times of each day so that you can meet someone else in the station for a good sweat session.
If that isn’t an option, you can join a group fitness-type gym. Loads of options exist there, too, even beyond just generalized fitness. Consider a martial arts school or a local running, biking or rucking group. It’s great to be able to switch it up and try different ways to keep active and motivated at the same time.
If you aren’t a group fitness-type person, there always is the internet. The recent spike in online workout groups has been a huge game changer in the fitness industry. Countless sites offer great workouts as well as a plethora of online accountability groups, all for a great price. Some even offer groups that are dedicated to emergency service providers. For some, these online groups provide that same motivation that can be found in any bricks-and-mortar gym. Zoom, FaceTime and other apps can give you that extra push to get moving in your garage or basement gym.
Another great online option is to commit to a fitness challenge, but, in reality, you don’t even need to join a specific challenge to make it work. You simply can choose to challenge yourself: Pick an exercise, pick a rep count for each day and pick a number of days that you want it to last. For example, you can commit to do 100 pushups per day for 20 days. That’s 2,000 pushups in just under three weeks. It really isn’t that difficult. Remember, I didn’t say that you had to do 100 pushups all at the same time. You can break them up however you want during the day. After all, it’s your challenge.
It's up to you
Here’s the honest truth: I’ve given you loads of options in this column, and I’ve pointed out some of the classic excuses that people use to not get their fitness on, but what I can’t do is make you work out. That always is going to be on you. It’s on you to find out what works best for you. It’s on you to be your biggest cheerleader and to get yourself moving. You must find that key source of motivation to tell that voice in your head that you are going to find the time for yourself.
