911 Muscle: Fire Fighters, Cops, Paramedics, EMS In Fitness

Whether you’re 6, 26, or 66, whether you wear a costume or not, whether you’ve even thought about it or not, there’s no denying that fire fighters, cops, paramedics/EMS personnel put their lives on the line every single day they go to work. How many of us can say that? How many of us can say that other peoples’ lives depend on how well we do our jobs? Unless you’re a civil servant/first responder reading this right now, I’m guessing not many. Not only do these professions require a great deal of mental fortitude and emotional toughness, but holy shit are the majority of these women in shape! They have to be; running into burning buildings with 20+ pounds of bunker gear on, or running full-speed for miles to chase a fleeing perpetrator, or trying to hoist and elevate someone who’s been brutally injured – all of these scenarios can, and do, happen daily, and professionals need to be prepared physically to handle anything. It’s literally their job.

I decided that women in this field need more credit and exposure, but also that it would be exceptionally interesting to find out how they balance fitness with the rest of their professional and personal lives. Some of these women are IFBB Pros, and some are just crazy hardcore weightlifting/Crossfit enthusiasts. Whatever their passion in terms of physical fitness, there’s no denying it’s an essential component to their lives. I needed to find out just how rigorous the programming was for either of their disciplines, and how they feel about fitness relative to what they do.

Jolene Foncesca – Paramedic, IFBB Pro

- Advanced Care Paramedic in Peel Region, serving the communities of Mississauga, Brampton, Caledon, and Bolton since 1996

IFBB/CBBF Contest History
2015: IFBB Chicago Wings of Strength, 16th place
2014: IFBB Toronto Pro Show, 13th place
2013: CBBF Nationals, 1st and Overall (Pro Card)

Ontario Physique Association
2013: Ontario Provincials, 2nd place
2012: Cobourg, Ontario, 2nd place

MI: Are there physical fitness requirements involved in the academy/college portion of your service?

There are no mandatory physical fitness requirements set out by the province to becoming a paramedic. Most colleges follow the police national standard PREP test, which consists of push-ups, sit-ups, a sit and reach flexibility test, and a 3 km run or shuttle run.

Most colleges want to produce the best candidates, so the college includes a physical component within their testing. Humber College allows students in their first semester to participate in the gym (under the help of Humber staff) to prepare for their PREP test.

MI: What is the physical fitness test when you apply for the job?

Again, every service is different. We can experience a high volume of calls, awkward patient lifting (patient size or space the paramedic is lifting in or from), and difficulty conveying persons. Because of the high risk of injury, many services focus on injury prevention. Prior to an official job offer, the applicant is required to pass a physical agility assessment by Sibley and Associates. This is a functional assessment to determine if the candidate is capable of performing the physical demands of the job. There is also a small lifting component, which is tested by the service/region for which the paramedic is applying. This consists of lifting a 180-pound dummy on a stretcher, stairchair, and scoop stretcher (all conveyance devices).

MI: Is there a “retesting” component?

There is no annual retesting once hired.

MI: What do you currently do to stay in shape for your job?

I work out daily through multiple forms of exercise. I love weight training! This is my primary choice for fitness. I will also incorporate cardio conditioning and core training daily. Fascial stretch therapy or foam rolling for some daily rehab. Small confession: I hate cardio. So I have decided that this year I will be playing organized hockey … should be a hoot. Cardio, but fun. It’s important to stay strong and agile. Exercise is also a great way to decompress. We have a highly stressful job, seeing patients at their worst. Exercise is a great way to relieve some stress.

MI: What is the most physically demanding portion of your job?

Patient movement would be the most physically demanding portion of the job. People come in all different shapes and sizes. The location of the person: in bed, on the floor, stuck between the tub and toilet, in the basement, in the car, in the tub, clothed, naked … the awkwardness and difficulty goes on. And not all paramedics stay fit. This also becomes problematic. If you’re in shape and your partner isn’t, this may provide extra strain. The conveyance equipment isn’t the most ergonomically correct either. We are working on outfitting each ambulance with power lift stretchers, so that is a great start.

 

MI: How do you balance the unique hours/shifts with your nutrition and training regimen?

I work 14 days out of the month with a combination of seven days and seven nights, 12-hour shifts. Juggling to make a good work/life balance can be challenging. Thank God for crock pots and marker boards. I choose one of my off days to prepare and package foods. This allows me to have more time with family and the gym on days that I’m working. I always exercise prior to going to work. It helps to get me energized and in a positive mindset. My family enjoys exercise as well, so we all head downstairs to the gym together. This really makes it enjoyable. When I’m training for a contest, I may do two workouts a day: once before work at 4 a.m. and again around 7 p.m.

I love being a paramedic. It’s a great career, although physically and mentally challenging. Exercise is my vice. You need to continuously train your mind and your body.

 

Emily Zelinka, Paramedic, IFBB Pro

- Emily has been working as a Paramedic in London, Ontario since 2005. She got promoted from Paramedic to Operations Superintendent for Middlesex London EMS) in 2014, and was the first woman and youngest to be in that management position in Middlesex County

IFBB/CBBF Contest History
2016:
 Vancouver Pro, 5th
2016: Toronto Pro, 6th
2014:

 Felicia Romero Pro, 13rd
2014:

 Toronto Pro, 12nd

2014: Governor's Cup, 16th
2011: 
Arnold Amateur
Figure : Class F, 3rd
2010:
 IFBB North American Championships Figure: F Class, 2nd
2010: Arnold Amateur
Figure: Class F, 2nd
2009:
 IFBB North American Championships
Figure: Class F, 9th

Are there physical fitness requirements involved in the academy/college portion of your service?

There is a physical education portion of the paramedic program involving weight lifting and timed cardiovascular exercises. Once you pass that portion and receive a paramedic diploma, you may apply to a service for a job. Each service may hire a private company to come up with a standardized lifting requirement. Usually a typical lift for one person is between 160 and 190 pounds from the ground, simulating lifting a patient from the floor (which can be a very difficult lift). Male and female medics are required to perform the same lift at the same weight. Age or gender do not play a role in this testing

What is the physical fitness test when you apply for the job?

When I was hired there was a provincial testing component that took a lengthy amount of time and was quite difficult. If a paramedic did not pass that test, he or she would not be allowed to work as a paramedic until he or she passed.

Is there a “retesting” component?

There is no “retesting” component once you are hired, but if you injure yourself, the service will require a doctor’s note stating that you are able to lift and perform movements that are expected of the paramedic for the job.

What do you currently do to stay in shape for your job?

I currently work out five days a week on average, lifting weights and performing cardiovascular exercises. I compete as an IFBB professional figure athlete as well as my hobby. This gives me an outlet to wind down after work and helps me maintain my muscle and flexibility to help prevent injury in the workplace. I find strength training my back and shoulders to be extremely important, as we lift people on a daily basis. Proper lifting technique can be simulated in the gym with an exercise like a deadlift. Although lifting out in the field can be unpredictable and risky, working out at the gym will help prepare and strengthen your muscles to give you the best odds in prevention of injury.

What is the most physically demanding portion of your job?

I personally feel that carrying patients upstairs or from an awkward position is extremely demanding. Some patients may be uncooperative or unable to follow simple commands, which makes some lifts tricky. As well, obesity is increasing and we have patients well over 500 pounds. We do call for assistance for the lift, but maneuvering a patient onto the stretcher or out of a residence can involve difficult lifting techniques and specialized equipment.

How do you balance the unique hours/shifts with your nutrition and training regimen?

I make my meals once a week and have them portioned and ready to go in Tupperware. I bring a cooler with me on the road so that if I get hungry, I have my meals ready and I am less likely to stop into a fast-food restaurant. I am constantly drinking water and choose foods to eat that are full of nutrients to give me energy throughout the day. Twelve-hour shifts are long, and hitting the gym before or after work seems like an impossible task. I’ll either hit the gym before work or after. I tell myself that it will make me feel better in the long run and not going is not an option. I will bring my gym clothes and protein shake to work so that if I plan to go after work I don’t go home before the gym. I know myself well enough that if I go home, I stay home!

Lindsey Ingram, Fire Fighter

- Lindsey has been working as a firefighter since 1998 in Winnipeg, Manitoba.

Crossfit Competition history:
2012 Canada West CrossFit regionals, 15th place women’s
2013 Canada West CrossFit regionals, 5th place team
2013 World firefighter combat challenge, 1st Place women’s over 40.
2014 Granite Games 1st place women 40–44
2015 CrossFit Games Masters Regionals, 64th place worldwide
2015 World Police and Fire Games 1st place women 40–44
2015 CrossFit Team Series, 7th place worldwide Masters over 40
2016 Can-US police-fire games, 1st place women 40–49
2016 Southbound Showdown, 3rd place (pairs), open intermediate division (1st place masters)

Are there physical fitness requirements involved in the academy/college portion of your service?

We had a two-part physical fitness requirement to get on the job when I was hired: a fitness test, including push-ups, sit-ups, a 1.5-mile run and more, then a job-related physical, which included using a handline (hose), climbing up a ladder, hoisting, and more.

Is there a “retesting” component?

Our department does not have any re-testing except for those coming off a long-term break (illness, injury, etc.).

What do you currently do to stay in shape for your job?

To stay fit, I have been training for and competing in various sports since I started with the department, including Olympic weightlifting, the firefighter combat challenge/Firefit, triathlons, CrossFit and more. I’ve made strength and fitness a priority my entire life, so I make the time to train, whether it’s before, after, or during the shift. I sometimes ride my bike to work as well. For the past three years, I’ve focused on CrossFit as my main go-to for training and competing. I love it, and I am especially enjoying going to more group classes and having fun.

What is the most physically demanding portion of your job?

There are so many aspects to the job that are physically demanding, and it can start as soon as we put all of our gear on, which weighs around 50 pounds, not including any tools and equipment we will need as well.

How do you balance the unique hours/shifts with your nutrition and training regimen?

We eat one meal together as a crew per shift, and we try to keep it pretty healthy, which is great. I try to eat well most of the time, but I enjoy treats and junk food from time to time. Life is short!

Stephanie Cash, Police Officer

- Working in the Richmond Virginia Police Department since 2014

Are there physical fitness requirements involved in the academy/college portion of your service?

There are no set physical “requirements” for the job in terms of a regulated fitness test to keep officers on track. However, they should be able to perform their job functions to the best of their abilities. More often than not, that requires being in some kind of shape!

What is the physical fitness test when you apply for the job?

The first part of the hiring process, if you get selected, is a fitness test. This is normally the first thing to be completed during the hiring process. It can consist of a number of things that would be applicable to real-world police work. It is usually cardio and body weight based, but can include realistic situations such as having to scale a small wall during a short run, etc. The department I work for has applicants complete a series of short, timed tests including push-ups, sit-ups, and sprints.

Is there a “retesting” component?

There is not a retest for the job itself.

What do you currently do to stay in shape for your job?

I personally go between my own regimen and Cross Fit. It depends on what I am after, to be honest. Lately, I typically run a two-mile warm up every day and break up muscle groups into different lifting days in the gym. In the winter, I plan on going back to a CrossFit gym for a while to mix it up.

What is the most physically demanding portion of your job?

The most physically demanding part would probably be keeping my body in check while working the night shift. I have to really adjust my sleep schedule on work days and make sure I still get to the gym. That can take a toll on your body after a while if you don’t commit to giving it what it needs in regards to rest, fitness, and nutrition.

How do you balance the unique hours/shifts with your nutrition and training regimen?

I just kind of suck it up, to be honest! I predominantly work the night shift, which is 8 p.m. to 7:30 a.m. I prefer to work out before I go in for roll call, so I try to come home and go straight to bed after work. I will wake up with enough time before my shift to spend about an hour to an hour and a half in the gym before work. Meal prepping is huge too; it’s a time saver and there aren’t many healthy options for night shift police officers in regards to nutrition on the road. I typically prep everything for the long work stretch and do it again on the next day off, or just whenever I have the time. It ends up saving me a ton of time, stress, and money in the end.