Page 1 - Chapter 1: The Early Days
Working out had always been a way of life for me, so when I began training specifically for the physical
aptitude and endurance segment of the New York City firefighters' entrance exam, I didn't have to make
that big an adjustment in my regimen.
Page 9 - Chapter 2: Mind Over Matter
As the mind thinks, the body follows. There is no way around that very simple concept. Your hopes, fears,
desires, and the thoughts racing through your head right now all make up who and what you are. The truly
powerful aspect of yourself isn't your physical body, but your mind. Page 13 - Fire Story 3: Bushwick
All my years of training could have never prepared me for what happened on that frigid, windswept January
night. Flames danced from the top-floor windows of the crumbling, vacant tenement building I stood in
front of. Sprawled at my feet was a burning pile of black and yellow stripes.
Page 15 - Chapter 3: Principles of the Firefighter's Workout
By now you can tell that this is not just another how-to workout book, but rather a compilation of years of
training experience, using proven formulas that will give you a healthy, strong, and lean body. These same
principles were used successfully by New York City's firefighters and are still in use today.
Page 34 - Chapter 4: Chow's On
Americans are always on diets these days, and despite this we're getting fatter. Slim is in, yet as a society
we remain severely overweight. Health care costs skyrocket as our crowded hospitals treat many obesity related
diseases such as atherosclerosis and adult-onset diabetes. As individuals we need to charge of this situation
and do something about it.
Page 51 - Chapter 5: Exercises and Routines SQUAT WITH DUMBBELLS
Legs and buttocks (quadriceps, hamstrings, and gluteus)
