Firefighter 30 Day Challenge

Firefighter 30 Day Challenge


Firefighter Furnace has put together a 30 day challenge that works. How do we know it works… because we did it ourselves. The challenge involves more than just fitness. It involves nutrition, motivation, goal setting/achieving and more. This is a simple challenge but you must be serious about it to reap all the benefits.


So lets get started!


What do I need?



  • Lemons and unfiltered apple cider vinegar.
  • Gallons of water.
  • Kettlebell
  • Pocket size note pad
  • Tough but realistic goals
  • Workout Program
  • Motivation to become a better, stronger person (physically and mentally)



Morning Routine


First things first, wake up about 20 – 30 minutes earlier than normal and drink a large glass of water. A way to make water healthier is to squeeze half a lemon and a tablespoon of unfiltered apple cider vinegar. This put your body in a more alkaline state. Why is that good? When your body is in an alkaline state, viruses and bacteria cannot survive. Science happens… blah blah blah… long story short, its good for you.


Next, stretch and perform 100 of something. It could be kettlebell swings, push ups, sit ups and if you are feeling good that morning, burpees or pull ups.


Here is an example routine:


Arm circles and hamstring stretch

10 Kettlebell swings

Quad stretch

20 Kettlebell swings

Hip Flexor stretch

20 Kettlebell swings

Upper and lower back stretch

50 Kettlebell swings


I suggest a 35 to 53 lb kettlebell for guys and a 15 to 25 lb kettlebell for girls


You may or may not have kettlebells at your station but if you want to buy one, you can get a kettlebell fairly cheap at Walmart.


Here is a great instructional video by Criticalbench DEMO


Drink A Gallon of Water a Day


There are endless benefits for drinking a gallon of water a day. As a firefighter, you know the importance of being hydrated. I could go on for days but here are the most important reasons to carry a gallon around with you all day:


Detoxification – I know firefighters and I know the majority of us drink alcohol, more than we should. So for this challenge, do not get drunk and use these 30 days to clean your liver.


Joint Lubrication – When you are dehydrated, your joints suffer. The cartilage is weakened causing pain and or discomfort. Water helps with this.


Digestion – I think we can all agree that this is important. Drinking a full glass of water before and after a meal can help with digestion. By this I mean that more nutrients can be absorbed into the body and to the places that need it most.


Next time you go grocery shopping you can pick up a gallon for 90 cents.


Set Awesome/Realistic Goals


There is no better feeling than completing a goal. It could be anything from a 315 lb power clean to starting a charity for a good cause. Whatever it is, work on it every day. A great way to make sure you do so and stay motivated is to buy a pocket size note pad. One the first page write down all your goals and your completion date for each one. Each night, write down your to-do-list for the next day. Think of it as steps toward completing your goals. After you complete your morning routine, go over your list and get them done as soon as possible.


Here are example goals:


Help fight obesity and heart disease within the fire community while supporting a great cause.

2000 Subscribers by April 13th 2015.

Run a half marathon February 20th 2015



Here is an example to-do-list:


Complete morning routine

Learn more about blood sugar and how it affects the body.

Post daily workout for firefighters.

Write a blog about nutrition education.

Donate 20% of all subscriptions to the Children’s Burn Foundation.

Run 10 miles



As soon as you complete each step toward your goals, cross them off. It is a great feeling.


Choose A Great Workout Program


Find a workout program and stick to it, for at least 30 days in addition to your morning routine. Its up to you if you want to keep going or not. It could be tri-athalon type program, strength training or crossfit. Whatever it is, commit to it.


Firefighter Furnace has a great workout program for individuals and a 4 man crew. We post workouts every day. It is a combination of functional and specific movements to help you become a stronger and healthier firefighter. For more info, click HERE.


Buy Only 15 Things From the Grocery Store and Stick to it.


At the beginning of your 30 day challenge, choose 15 items (minus the lemons and apple cider vinegar) and eat only that. Mix and match whatever you like but just make sure its healthy.


Here is an example grocery list:


Chicken Breast




Baby Carrots


Whole Grain Bread


Sweet Potatoes

Brown Rice



Blue Berries

Protein Powder (Whey)




Here is an example daily meal schedule


Morning routine – Lemon and apple cider vinegar

Breakfast – 3 eggs on one piece of bread with a tablespoon of avocado

Lunch – Chicken breast (that you made the night before) brown rice and carrots

Pre workout snack – 6 baby carrots and 6 almonds

Post workout snack – Small sweet potato and a protein shake

Dinner – Salmon and broccoli

Late Snack – Bag of popcorn

Cut Out Things You Know That Are Bad For You


We all have things that we do that we know that we shouldn’t. It could be tobacco, alcohol, coffee, and even porno. Whatever it is that holds you back, get rid of it. You will be very glad you did. Its only for 30 days.



You are doing this 30 day challenge to better yourself. If you are feeling down and unmotivated, remember why you started. Stay tough and get it done. Maintain a positive attitude about everything. For example, instead of saying “I can’t believe I have to wake up and drink lemon juice every morning” Think of the benefits that comes with it. Remember this when you feel like skipping a step.


If you found this useful, share to whoever you know could benefit from this.


Good Luck and Stay Safe!

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