Fired Up “Team Challenge” October 9-15

Join NHC Fire Services to team up to be safe and healthy together!

Everything is teamwork for NHC Fire Rescue. Everyone on a fire ground has a job to do and we work together for a common goal. For Fire Prevention Week, team up with your family and work together towards the common goal of keeping safe and healthy. Take the Fired Up Challenge and complete these simple 5 fire prevention safety and fitness activities to help keep you and your family safe, fit and Fired Up For Life! Fired Up Family Team Fire Prevention Activities:

1. Test your Smoke Alarm IQ, visit http://www.nfpa.org/public-education/campaigns/fire-prevention-week/fire-prevention-week-quiz

2. Check the date, Smoke Alarms: Look at the date on the back of all the smoke alarms in your home. If they are older than 10 years, you need a new one. This is also a good time to push the test button on all smoke alarms, and make sure they are working.

3. Complete Fire Safety Inspection Checklist: o Check electric outlets to make sure they are in good conditions (not damaged). Appliances and lights are plugged into

separate electrical outlets. o All smoke alarms work when tested. o All escape routes are clear of clutter and easily accessible. o Curtains and other things that can burn are away from the stovetop. o Portable space heaters are 3 feet away from anything that can burn. Heaters are turned off whenever you leave the

room and/or go to sleep. o The clothes dryer has a clean vent and filter (no lint build-up). o All extension cords are used safely (not under carpets or across walking areas).

4. Create & practice your Family Fire Escape Plan: For guidance, visit http://www.nfpa.org/public-education/by-topc/safety-in-the-home/escape-planning/basic-fire-escape-planning

Fired Up Family Team Fitness Activities: 5. Complete the following Family Team Fitness exercises: family walk and the following exercise (squats, lunges and push-ups)

for 1 minute each. • Walk: Enjoy a family walk/run together for either 1 mile or 15 minutes! • Squats: Complete as many squats as you can in 1 min. How many can you do in 1 min? • Lunges: Complete as many lunges as you can in 1 min. How many can you do in 1 min? • Push-ups: Complete as many push-ups as you can in 1 min. How many can you do in 1 min?

Firefighters expend as much energy during a major emergency as the players in a football game, if not more? Firefighting is a physically demanding job because they have to perform heavy physical labor under extreme type of environmental conditions. They must be properly equipped, skilled and fit for the demands of their jobs.

Spotlight of a few NHC Firefighters and their tips on staying Fired Up for Healthy Living!

Matthew Hoffman NHC Firefighter/Apparatus Operator Inspirational Quote That Motivates You: "You must become obsessed with what you are trying to accomplish, you must be OBSESSED" CT Fletcher Favorite workout song: 1958 By: A Day To Remember Favorite types of workout: Pull Up, High Intensity Interval Training with weights Favorite breakfast foods: 5 eggs yolks and all, taco chicken, smoked turkey and salsa all in a bowl Motivational Tip to Pass On: It’s not about what you do. Anything is better than nothing. For those who already have a goal and are working toward it, it’s not going to hurt anymore to push a little harder, go a little faster and stay a little longer you get out what you put in and remember anyone can be AVERAGE.

Steve Hunt NHC Firefighter/Apparatus Operator Inspirational Quote That Motivates You: "As you think, so shall you become" Bruce Lee Favorite workout song: I like to work out to music from the Rocky movies and that era. Favorite types of workout: I enjoy using the Dumbbells as much as possible and doing super sets. I also focus my workouts on one specific body part at a time. Favorite breakfast foods: Oatmeal! One of my biggest diet changes as far as seeing results.... I replaced my normal breakfast with oatmeal. Motivational Tip to Pass On: Desire to be better than you were yesterday. With a daily focus of improving yourself, it makes working out enjoyable and it bleeds over into your everyday life.

Mike Whitwam | Fire Captain Inspirational Quote That Motivates You: No Pain, One more Round Favorite workout song: 80’s Rock, Europe, Final Countdown Favorite types of workout: Cross Fit Favorite breakfast foods: Shake (1 cup blueberries, strawberries, whole orange, half banana, 1 cup spinach, 1 tablespoon wheat germ, 2 tablespoons yogurt, for flavor add grape, orange or strawberry Crush flavored drops. Motivational Tip to Pass On: Working out is not just for you; it is for your teammates, co-workers, friends, and most importantly for your family” Stay Healthy and Stay Around.

Fired Up Fire Prevention Resources (Visit www.nfpa.org or kids can visit www.sparky.org)

Fired up Fitness Resources (Families can visit www.letsmove.gov)

Safety Walking Tips:

• Know your surroundings. Walk in a well-lighted, safe place. • Carry a cell phone for emergencies. • Wear comfortable shoes and socks that cushion and support your feet. • Pay attention to your walking surface. Use sidewalks and paths. • Drink plenty of water before, during, and after you are active. This is very

important when it's hot out and when you do intense exercise.

**Children need 60 minutes of play with moderate to vigorous activity every day, but it doesn't have to occur at once. Every minute counts-it all adds up!

Active Family Tips:

Here are a few activities and steps that you and your family can consider to get started on the path to a healthier lifestyle:

• Give children toys that encourage physical activity like balls, kites, and jump ropes. • Encourage children to join a sports team or try a new physical activity. • Limit TV time and keep the TV out of a child’s bedroom. • Take the stairs instead of the elevator. • Walk around the block after a meal. • Make a new house rule: no sitting still during television commercials.

• Find time to spend together doing a fun activity: sports fun day, swim day or bike day.