FireFit by Fire and Rescue NSW

02/02/2026

Thinking about a career as an FRNSW firefighter? Well you should be well aware of and training for our Physical Aptitude Test (PAT) already! See our careers website for info about the PAT https://careers.fire.nsw.gov.au/permanent-firefighter.

Here's great way to 'check in' on your training in preparation for the PAT. We recommend you try this out at least once a month and see if your time to complete, heart rate etc improves with each attempt. Good luck!

19/01/2026

Thinking about a career as an FRNSW firefighter? Here's a great way to see where you're fitness is at as well as monitoring progress in your fitness. AMRAP stands for 'As Many Reps as Possible' - see how many rounds of this workout you can do in 20 minute and try to build on it each week. Good luck!

25/09/2024

'BREATHING TECHNIQUES'... In episode 32 of the FIREFIT podcast, one of our Health and Fitness Advisors catches up with a Station Officer to learn more about the breathing techniques that are being delivered to the new recruits at the Emergency Service Academy.

FRNSW staff can listen to any episode via the FR360 app or the intranet. Just search "podcast". Be sure to check out the show notes for links to the video and those additional resources.

The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy.

Mail bag – [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

17/05/2024

In our latest FIREFIT Newsletter we talk about..... more spots have opened in our Tactical Athlete Resilience Program!.. Fitness Drill updates

THE FIREFIT NEWSLETTER continues to be emailed to all FRNSW Fire Stations (using the station's email address) and is also posted on the intranet and FR360. If you're an FRNSW firie, be sure to print it out and put it on the station notice board and/or mess room table. If you're an aspiring 'firie', or a member of the public who is interested in some of the ways we're trying to keep fit, just think of this as a friendly FYI 😎

02/04/2024

‘BEAT THE BURN 2024'… In episode 31 of the FIREFIT podcast, our new Health and Fitness Advisor catches up with the participants of Beat the Burn, Trent and Matt, as well as Scott to get an organiser's view of the event. They all reflect on their experience and all the physical, mental and logistical lessons they learnt along the way. To get involved next year visit or to donate for this year (there’s still time!) visit https://beattheburn.org/

https://www.facebook.com/FireysBeatTheBurn


FRNSW staff can listen to any episode via the FR360 app or the intranet. Just search "podcast". Be sure to check out the show notes for links to the video and those additional resources.

The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy.

Mail bag – [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

12/03/2024

https://www.facebook.com/reel/951578033230680
To stay up to date on the amazing efforts of our firends at Beat the Burn, be sure to follow their page! https://www.facebook.com/FireysBeatTheBurn

Beat the Burn is a multi-sport fundraising event, by Fire & Rescue NSW Firey's for The Burns Unit!

12/03/2024

https://fb.watch/qMw2Aj97vL/

12/03/2024

https://www.facebook.com/reel/767526145037997

08/11/2023

‘A KOKODA JOURNEY, PART 2’… In episode 30 of the FIREFIT podcast, an FRNSW Health and Fitness Advisor catches up for ‘part 2’ with the crew from 505 Wyong after their successful Kokoda trek. The crew reflect on their Kokoda experience and all the physical, mental, logistical and spiritual lessons they learnt along the way. The crew also reiterate the importance of their trek to the well-established cause that is Firies Climb for MND.

To follow and support the crew from 505 on their mission, go to the following links:

505 Wyong Mission Kokoda for MND page

https://firiesclimbformnd.org.au/page/KokodaTrail

FRNSW staff can listen to any episode via the FR360 app or the intranet. Just search "podcast". Be sure to check out the show notes for links to the video and those additional resources.

The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy.

Mail bag – [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

06/09/2023

In our latest FIREFIT Newsletter we talk about...

Firies Climb for MND.. 505 Wyong’s efforts on Kokoda.. FIREFIT Podcast ep 29 - A Kokoda Journey, part 1.. Gav from 495 Wentworth Falls’ efforts in the Blue Mountains

Are They Triple OK? Crews come together to ask RUOK?

THE FIREFIT NEWSLETTER continues to be emailed to all FRNSW Fire Stations (using the station's email address) and is also posted on the intranet and FR360. If you're an FRNSW firie, be sure to print it out and put it on the station notice board and/or mess room table. If you're an aspiring 'firie', or a member of the public who is interested in some of the ways we're trying to keep fit, just think of this as a friendly FYI 😎

07/08/2023

‘A KOKODA JOURNEY, PART 1’… In episode 29 of the FIREFIT podcast, an FRNSW Health and Fitness Advisor talks with the crew from ‘505’ Wyong Fire Station about their preparations for their upcoming Kokoda trek. All crew members talk openly about the physical, mental, logistical and spiritual considerations for trekking a trail that is such an important part of Australia’s war history, and how it links to the well-established cause that is Firies Climb for MND.

To follow and support the crew from 505 on their mission, go to the following links:

https://www.facebook.com/profile.php?id=100090547962595

https://firiesclimbformnd.org.au/page/KokodaTrail

FRNSW staff can listen to any episode via the FR360 app or the intranet. Just search "podcast". Be sure to check out the show notes for links to the video and those additional resources.

The FIREFIT Podcast is a place where we share our stories, and some science, on how we Prepare, Fuel, Train and Recover to be at our best, for our job, our crew and our family. We’ll chat with each other, experts and you about what it means to be healthy.

Mail bag – [email protected]. Tell us what you want to hear about or let us know if you have an experience to share. Contact us through our ‘mail bag’ with your questions, ideas or even your willingness to be a guest on the show.

24/07/2023

CommBank Matildas