Fat Loss Tips for Firefighters....

Would you agree that a leaner athlete is a better athlete?  I know this is a "loaded" question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a "more efficient" athlete.  When it comes to firefighters, this is a valid finding.  

Efficiency in general terms, describes the extent to which time, effort or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort.  This is especially important since most of our "more intense" work as Fire Rescue Athletes comes when breathing air via an SCBA.  Are you Fit for Duty?  This is a common question you should ask yourself everyday as a fire rescue athlete.  Are you a leaner, more efficient athlete, better yet, do you make strides everyday to be a better fire rescue athlete...?

Today's blog lists ten (ok, maybe 11) tips that will help you  become a leaner, more efficient, Fire Rescue Athlete (or any athlete). Try to incorporate then into your daily routine.

1.           Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

 
2.           Follow a consistent and effective EXERCISE program! Yes, you can lose weight and fat just by changing your eating habits. Fire Rescue Athletes need to be ready for any situation, a well planned fitness program is essential. But, very few fitness programs prepare Fire Rescue Athletes to be "fit for duty" and help decimate fat.....until now.  Click here to get your 28-day Fire Rescue Fitness QuickstartProgram for FREE.  Also, check out these programs (Click HERE) that will get you in the shape of your life.   
 
3.           Eat low-glycemic carbohydrates such as vegetables, whole-wheat

products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
 

4.           Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
 
5.           Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
 
6.           Remember fat is not bad.  Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
 
7.           Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking at least 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
 
8.           Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.  Click HERE to get your FREE guide, The Standard Operating Procedures to Eating Healthy. 
 
9.           Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
 
10.        Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats (and common items found around the firehouse) such as butter, sour cream, mayonnaise… This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
 

Bonus:  Follow the 85% rule. If you can follow your plan 85% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 85% of the time, your chances of failing increase significantly. 

Stay Safe and Make each day a "healthier" one.

A. Zamzow

www.FireRescueFitness.com

Looking for a GREAT Workout..click HERE

Healthy Nutrition in the Firehouse (or any house)

Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the culture of the fire service (to a healthier one) cooks and food choices need to get better. Here are 3 easy and healthy tips that can help.

1. Assemble 5 simple and healthy recipes that can be easily tweaked to create different dishes.--
Learning new recipes are fun but isn't best done in a busy firehouse. We all know, the more times we make a recipe, the faster, easier and possibly healthier it gets--It becomes a routine, like putting on your gear. There are a lot of resources to find healthy recipes, pick some out and use them as your staples. Need some extra guidance on nutrition?  Get into "Ultimate" shape with this program...Eating guidelines included (take advantage today).

2. Have some healthy fruits and veggies always available.-- Around my firehouse we have replaced the random cookies and muffins with celery and orange slices. Put all of the processed sugary foods and cakes away and leave some of veggies and fruit out around the kitchen. After some calls, its habit to walk to the kitchen to see whats there, if there are healthier options out, we are less likely to search for the crap.

3. Replace pitchers of sugary fruit juices with water.--Muscles are comprised of water in a great percentage. That’s why when we get dehydrated our muscles look smaller and performance decreases. Only a 2% water loss decreases the ability to work by 15%. It is important to remember that you should never wait until you feel thirsty. It is a well

know fact that by the time you feel this way you are already dehydrated. So, replacing the sugary juices that don't add with any nutritional value with water can help us perform better. Need to spruce up boring water? Try to cut some lemons, mangos or limes and put them in the pitcher.

As mentioned above, we (as fire rescue athletes) need to make the firehouse environment more healthy.  Try to incorporate these tips at your firehouse (or any house).

Stay Safe and Healthy,
A. Zamzow

PS...Here is a quick and healthy option for lunch

Do-it-Yourself Salad Bar (serves about 4)

Ingredients
Steak or chicken (about a pound and a half)
One large cucumber
One red pepper
One cup of raspberries or strawberries
Package of sunflower seeds
small package of mozzarella (lower fat) cheese
16-20 ounces of salad 50/50 mix
Directions
Slice up the cucumbers, berries, peppers, and leave each in a separate bowl.  Put the salad in a large mixing bowl.   Grill the chicken or steak, I like to use olive oil and lowrys seasoning.  Place all items on a the table and let the crew create their own salads

You can serve this with some real potato (lower fat) chips and Raspberry vinaigrette dressing (look for a dressing with minimal ingredients)

Firefighter Nutrition Tip...Don't Eat This

Try to follow this eating pattern!

Don't Eat this Sweetener...

One of the most evil products that is present in huge quantities in our food supply these days is high fructose corn syrup (HFCS). Products that contain HFCS are highly modified from their natural state by mass processing to satisfy economical and/or food preservation needs. This results in products that are much more harmful to our bodies than the original substance. The food manufacturers are only concerned with maximizing profits-- and do not take into consideration the consumer’s health.  Not only does HFCS contribute significantly to promoting fat storage, but it also contributes to a host of other health problems. If you’re serious about getting "fit for duty," losing body fat and maintaining a lean and healthy body, you must avoid HFCS as much as possible, if not altogether. The answer to avoiding HFCS is quite simple – don’t buy processed foods! Choose whole natural foods instead and your body will thank you.

HFCS is used in a ton of products on the market today. It’s most prevalent in sodas, breakfast syrups, fruit juices, and any other sweetened beverages.  HFCS is also found in ketchup, sweetened cereals, cakes, cookies, pasta sauces, barbeque sauces, salad dressings, and many other products. It began to be used in smaller quantities by food manufacturers in the 1970’s. It has now become the number one sweetener used in most food products due to its comparatively low cost. Some health experts have even correlated the rise in the use of HFCS in our food supply with the rise in obesity, since they have a remarkably similar trend. Although it’s quite possible that there may be a link between the two, I don’t fully agree with that assumption, since the population has also become much more sedentary over the years.

The problem with HFCS is that it is not processed by our bodies in the same way as other sugars and tends to be more lipogenic (promotes fat storage). Also, your body doesn’t readily recognize the calories ingested from HFCS, so it does nothing to satisfy your appetite. The bottom line is, if you want to be lean and strong, stay away from the empty calories of HFCS. If you need to buy sweetened products, look for products that use natural un-processed sweeteners like raw honey, molasses, or organic maple syrup and use them in moderation. If you want a non-caloric alternative, whatever you do, DON’T use artificial sweeteners try a more natural sweetener called Stevia.  Not only are artificial sweeteners potentially dangerous chemicals in the long run, but studies are also indicating that they promote fat gain and high insulin levels due to several complicated factors in the body.

Firefighter Fitness- does P90X work?

It’s often said that any movement is better than no movement at all.  I personally have to agree with that statement, I think its imperative that everyone (especially FireRescue Athletes) are active.  The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters?  Ideally, we should be performing movements that support, enable, and enhance our physical skills and add to the quality of life. Our exercises should make us stronger, faster, and more capable of accomplishing just about any physical feat a "job" throws at us.

One of the more popular programs floating around firehouses these days is P90X.  P90X is the extensive fitness program from Beach Body fitness created by Tony Horton that claims it can get you "ripped in 90 days....guaranteed." Does it work?  Maybe, but as Firefighters, EMTs and Paramedics we need to be more than just "ripped" don't we?  

The purpose of this blog post today is not to give my thoughts on whether or not P90X is right for firefighters (that will come on another blog post...stay tuned).  Today's blog will list the pros and cons of P90X (just like I did with CrossFit) to help you decide for yourself if P90X measures up.

Let's take a look at the pros of P90X

--Use it anywhere - You can easily use this system at home or the firehouse.  All you need is a DVD player, some weights and a little room to move.  

--Great Workouts-- The P90x workouts are challenging, regardless of your level of fitness.  If you follow the program you will definitely get leaner and more cardiovascularly fit.

--Emphasis on Proper form - One mistake that many people make when trying to get into shape is not using the proper form with their workout exercises. With this program, you will easily be able to maintain the proper form just by using the videos and doing exactly what they ask you to do for the exercises.

--Energetic Workouts-- Tony Horton is a fun, energetic trainer that seems to keep you motivated and focused during the training sessions.  He keeps you engaged which helps with adherence to the program.

--Workout Format-  The workouts always start out with a quick warm up and stretch and finish with a cool down.  Even if you dislike stretching, the videos somehow make stretching not so painfully boring. 

--Complete workout system - If you purchase the entire system, you will get a complete system that is designed to workout your entire body and not just certain areas. The program includes workout logs, tips and a nutritional program.   All this is included tools help get results, especially the nutritional plan, its easy to follow and provides menus and guides.

--P90X provides a wide variety of workouts which prevents boredom, boosts metabolism and increases muscular strength and endurance through strategic muscle confusion. 

If you follow the workout you will see an improvement in your level of fitness.  Does it measure up to be a great fit for firefighters?  Keep reading to decide.

So, now that you know some of the pros, let's look at the cons of P90X.

--Time Investment: The schedule requires at least 60 minutes a day for 6-7 days each week. Weight and abdominal workouts are 75 minutes combined. The yoga workout lasts 92 minutes.

--Teaching Technique- The videos show people performing the exercises but doesn't spend a lot of time actually teaching the proper form. This is especially a problem because many of the exercises include lower-body movements (such as squats, dead lifts and lunges) that can be especially dangerous if they're not done properly.

--Risk of Injury: This workout is extreme with plenty of warnings given at the beginning of each video. Tony repeatedly instructs users to "bring it!" Especially determined individuals with type A personalities are more prone to “bring it” too far to the point of injury. Increase resistance and reps gradually to reduce the risk of injury, and take care to use proper form.

--Sales Pitches- Beware of plugs for P90X nutritional supplements, says Comana. "Regardless of how safe they think their dietary programs and products are, people need to recognize that supplements are not regulated by the FDA." Lastly, at the end of some (if not all) of the videos, the parent company likes to slip in advertisements for their back-end nutritional products. Pathetic. Tony's even a little guilty of going a bit over the line "hawking" these products during the video. I came to work out guys - not to be pitched on something.

--Not for everyone-- If you have a previous injury or are imbalanced in anyway, this program may not be for you. There are some movements that can potentially lead to overuse injuries (shoulder and knee tendinitis, low back pain).

--The speed of the workouts-- P90X workouts follow a specific format which means you have to keep up with the videos. while this insures a good workout it can sometimes lead to improper form and "rushed" reps along with an overwhelming feeling of "trying to keep up."

--While I like Tony's personality, I can see why he might get on some people's nerves. He does talk a lot. I guess this works out since there are other people I the videos that appear to be afraid to talk.

--The Nutrition guide-- The nutrition guide was just about as helpful as the fitness book. This plan I am sure would help me lose weight - but I am not going to follow it. I'm sure I would lose weight if I ate berries and oats for the rest of my life, but it doesn't mean I want to. Again, the design of the book is nice; I just see a lot of people wanting to follow this plan.

--Forget About Your “Beach Muscles”--The P90X program refers to the shoulders and arms as your “beach muscles” which is something that I’m sure will motivate many people. However, Firefighters, EMTs and paramedics need to have more than beach muscles. Here lies another problem, some of the workouts focus on particular muscle groups instead of full body exercise. These types of workouts don't seem to match the demands of our job, almost every movement we do on the fireground or ems scend requires compound full body functional movement.

--Muscle Confusion doesn't necessarily mean muscle adaptation-- It’s difficult to make significant gains in strength without eventually increasing exercise resistance beyond body weight. Although the P90X program does suggest using dumbbells for some exercises, even this can be limiting unless one buys a complete set which can be quite expensive and take up a lot of space. The plyometrics workout is hard on the knees and joints, so exercise caution with this workout and modify as necessary

This is not an all-encompassing list of the pros and cons of the program, I know that I missed some. I'm not going to get into whether or not I find it valuable for all firefighters...that post will come shortly. For now, absorb these cons (and pros) and of course make some comments. I welcome all comments and emails with open arms and an open mind.

Stay safe and remember to "Train like a life depends on it."

To get some great workouts for Firefighters, EMTs and Paramedics, along with the SOPs to Eating Lean in the Firehouse join my VIP email list.

Try the FireRescue Fitness 28-day Quickstart Workout for Free…and get the Standard Operating Procedure for Eating Lean in the Firehouse. Simply enter your name and email address below and the FREE reports will be instantly emailed to you. Inside, you’ll discover:

• The essential elements of an effective Firefighter workout program 

• How to eat lean in the firehouse 

• Healthy Recipes for you and your Crew 

And a free subscription to my weekly FireRescue Fitness email newsletter where I’ll share with you creative and effective workouts and exercises along with nutritional advice to help you get and stay "Fit for Duty."

Fill in the information below...

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           Name:

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Reducing Heart Disease in Firefighters

Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Therefore any information regarding decreasing the chances of heart disease are very valuable to the firefighting community. I've recently been researching the correlation between cholesterol and heart disease and have found some interesting correlations.


The long-established dietary recommendations of yesterday have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences. Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before. Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.

Many risk factors contribute to the development of heart disease, or atherosclerosis (hardening of the arteries). So what is the main culprit to the increasing numbers to this Heart Disease epidemic? Is it high cholesterol? About 50% of heart attacks and strokes occur in people with normal cholesterol levels. This suggests that many people at risk are presumably "healthy" because they have normal cholesterol levels.

What I've found is that there is a huge correlation between inflammation and heart disease. Did you know that inflammation in the arteries, not necessarily cholesterol, contributes to heart attacks and strokes?

Inflammation is involved in all stages of atherosclerosis, and triggers heart attacks and strokes. Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.

What is inflammation? Inflammation is not complicated -- it is quite simply your body's natural defence to a foreign invader such as a bacteria, toxin or virus. The body can easily and efficiently handle acute cases of inflammation from bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process, a condition occurs called chronic inflammation. This chronic inflammation can then lead to major health issue including heart disease.

What are the biggest culprits of chronic inflammation? Quite simply, inflammation is the body's response to the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods. Basically, inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine.

Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now.

Let me restate that, the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, has been causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. So when you savor the tantalizing taste of a sweet roll, your body responds alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.

The proof is in the pudding, over the last 20 years the American diet has decreased its fat content, and replaced it with processed sugars and sweeteners yet the rates of obesity, heart disease and diabetes have sky-rocketed. Don't believe me? Research for yourself (and let me know what you find out).

What can you do about it?

My research has shown that there are 3 things you can do immediately to help lower the inflammation in your body:

1. Stop smoking. Smoking causes inflammation in the body (due to the inhaled toxins) and hardens the arteries. Research shows you can reverse all of the damaging effects smoking causes within 5-10 years.

2. Change your diet. Minimize the processed foods in your diet, eat fruits, nuts and vegetables regularly. Researchers have shown that people who stick with a Mediterranean-style diet—based on fruits, vegetables, whole grains, nuts, and olive oil—can lower their levels of inflammation. This may not correlate with your current diet around the firehouse but we (as a firefighting community) need to change our culture. (Get eating and workout guidelines HERE. You can also decrease inflammation by reducing saturated fat and trans fats and eating more foods rich in alpha-linolenic acid—like flaxseed, walnuts, and canola oil—and omega-3 fats. Personally, my father has decreased his cholesterol, increased his energy and lost weight by adding a krill oil supplement. You can read about krill oil HERE.

3. Get active. Exercise is a great way to lower inflammation without any side effects associated with medications. Aim for five days a week, at least.

For more great Firefighter Fitness Information check out www.FireRescueFitness.com

Additional Resources

Hansson, G. K. (April 21, 2005). Inflammation, Atherosclerosis, and Coronary Artery Disease. N Engl J Med retrieved April 16, 2010 from: http://www.nejm.org/doi/full/10.1056/NEJMra043430

Kotz, D. (November 11, 2008). 6 Ways to Reduce Inflammation—Without a Statin or a Heart Test. Retrieved on April 17th, 2012 from: http://health.usnews.com/health-news/family-health/heart/articles/2008/11/11/6-ways-to-reduce-inflammation--without-a-statin-or-a-heart-test


Lundell, D. (March, 2012). Heart Surgeon Speaks Out On What Really Causes Heart Disease. PreventDisease.com. Retrieved April 18th, 2010 from: http://www.sott.net/articles/show/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease


Ross R. (1999). Atherosclerosis - An inflammatory disease. N Engl J Med. 240: p115-126.

Walsh, B. (December, 2011). Video Presentation (Click here to watch video).

Firefighter Fitness-- Is CrossFit it? The Cons.

Last week I posted about the "pros" of using CrossFit for Firefighter fitness.  I recieved some great emails and comments on that post, please keep them coming.  Today, I wanted to post the cons of CrossFit.  So here we go.

The use/misuse of Olympic lifts - One of the CrossFit Foundations places a heavy emphasis on Olympic Weightlifting because of their unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And yet, the workout for June 29, 2011 included a set of 50 push presses. This is a little contradicting to the above statment. You do 50 reps for endurance, but the point that CrossFit makes is that Olympic lifting should be explosive power. Olympic lifts can also be fairly complex, so if the goal (which it is of CrossFit) is to get in, get sweaty, and get out, how much time do you think is dedicated to instruction in proper technique? They just tell people to perform potentially dangerous exercises as fast as they can as many times as they can and if they puke they can get a Pukey the Clown t-shirt (not kidding about the t-shirts).

Seemingly random programming– The workouts of the day bounce around in a seemingly random fashion. Per strength coach Alwyn Cosgrove: “Another one was 30 muscle-ups. And if you can’t do muscle-ups, do 120 pull-ups and 120 dips. It’s just random; it makes no physiological sense. Two days later the program was five sets of five in the push jerk with max loads. That’s not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago....hello injury.


Lack of Progression– Due to the never repeating nature of the WOD (workout of the day) programming, it is difficult, if not impossible to track progress in major lifts. How do I know my strength or speed is improving if I never repeat a protocol? Most strength coaches and trainers agree that some form of measurable progressive overload is crucial. If you are constantly confusing muscles, they don't learn how to adapt.


Difficult to Personalize--CrossFit claims its workouts are highly personalize-able, the resources for people unable to perform the standard WOD are slim. In fact, the Crossfit FAQ explicitly states that only those with “exposure to Olympic weightlifting, powerlifting, and gymnastics” should attempt the WOD right away. They claim to cater to "all fitness levels" but only the ones that have experience. No single workout of the day could possibly address the needs of all (or even most) people effectively or safely.


Overall CrossFit Program is Not Balanced - I know that there are some CrossFit die-hards out there that will insist it is. The reason why it is so important to train the muscles of the body in a balanced way is mainly to prevent injury. Another plus with balanced muscular training is symmetry and proper posture. This cons ties in with the random programming, because the workouts are "random" there is no way to insure that muscle groups are being challenged in a balanced manner. Injuries most often occur as a result of a muscular imbalance in a part of the body that is being called upon to produce great force. The "weak link" gives. That's why sports trainers pay great attention to training the opposing muscles of an athlete's main movement.

High Risk of Injury - The job or a trainer is to keep the risk of injury as low as possible while achieving the greatest gains possible. This is a constant balancing act. It may not matter how good a CrossFit is, they can't stay on top of everyone's technique and form. Plus, different people have different issues that get in the way of proper form.

CrossFit Certification--Someone with no training background and experience can do a weekend CrossFit certification and suddenly be "qualified" to develop and put people through workouts. You may be able to say that for some personal training certifications also but I don't think those certifications preach the high use of Olympic Lifting techniques.


Technique is often sacrificed- Competing to achieve personal records in number of reps or load at any cost can sometimes kick proper mechanics out the door. CrossFit preaches on constantly improving yourself well if you did one exercise for 7 good reps and one bad one, the next time your apt to do 7 good reps and two bad ones.


This is not an all-encompassing list of the pros and cons of the program, I know that I missed some. I'm not going to get into whether or not I find it valuable for all firefighters...that post will come shortly. For now, absorb these pros and cons and of course make some comments. I welcome all comments and emails with open arms and an open mind.

Stay safe and remember to "Train like a life depends on it."

To get some great workouts for Firefighters, EMTs and Paramedics, along with the SOPs to Eating Lean in the Firehouse join my VIP email list.



Try the FireRescue Fitness 28-day Quickstart Workout for Free…and get the Standard Operating Procedure for Eating Lean in the Firehouse.
Simply enter your name and email address below and the FREE reports will be instantly emailed to you. Inside, you’ll discover:

The essential elements of an effective Firefighter workout program

How to eat lean in the firehouse

Healthy Recipes for you and your Crew

And a free subscription to my weekly FireRescue Fitness email newsletter where I’ll share with you creative and effective workouts and exercises along with nutritional advice to help you get and stay "Fit for Duty."

• Name:
• Email:
• 0 subscribers
• Fire Department
• We respect your privacy
• Email Marketingby GetResponse