Craig Coats is a 40 year old Firefighter with the Tulsa Fire Department. He has been with them for 9 years and has been a part of Fit First Responders since May. He registered late but has completed at least three workouts every week including the first. Craig’s...
Chicken Zucchini Enchilada Casserole
If you crave a comforting casserole but have a smaller carb budget, bake a pan of this enchilada casserole. Traditional high-carb pasta is replaced with thinly sliced zucchini then layered with shredded chicken and savory mozzarella. Enchilada Sauce: 24 oz tomato...
Policeman Dave Pyle knows no bad guys train like we do at FFR.
Dave Pyle is a 37 year old police officer and has been a part of DSD since May 2013 and Fit First Responders since April, 2015. Dave’s favorite aspect of Fit First Responders is that his strength and conditioning just keep getting better. The results Dave has seen in...
Pumpkin-Spiced Apple Chips
Here is a healthy snack for fall! Ingredients: 3 medium Fuji apples 2 tablespoons ground cinnamon 1 tablespoon ground ginger 1 1/2 teaspoons ground nutmeg 1 1/2 teaspoons ground cloves Directions: Preheat the oven to 200°F, and line a baking sheet with parchment...
Gerald Scott thanks God for Fit First Responders!
Gerald Scott is a 39-year old Tulsa Firefighter and has been a part of First Fit Responders since the beginning of the competition in April. Gerald’s favorite aspect of FFR is the team aspect of the workouts. He says, “It makes me work a lot harder than I would if I...
Caprese Chicken and Roasted Broccoli
Clean eating goes low carb with this simple caprese chicken. Ingredients: 2 skinless, boneless chicken breasts (6 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 pounds broccoli, chopped 2 cloves garlic, minced 1 Roma tomato, sliced 2 sprigs basil, leaves...
Earl Blevins’ goal is to compete against himself to get better!
Earl Blevins is 55 years old and has worked for the Tulsa Fire Department for 20 years. He currently works as a fire equipment operator and joined Fit First Responders when it began. Earl likes that the coaches play a huge part in the Fit First Responder’s success...
Grilled Zucchini Hummus Wraps
This wrap is packed with grilled zucchini, veggies, cheese and hummus. Ingredients: 1 medium Zucchini, ends removed and sliced Salt and Pepper to taste 1 tablespoon Coconut oil 1 medium Tomato, sliced 1/8 cup Red Onion, sliced 1 cup Kale, tough stems removed 1 slice...
Amy Jensen goes from minimum effort to feel good to maximum effort to achieve success!
Amy Jensen has been a part of the DSD family for about two years and has been a Tulsa Police Officer for three years. Amy initially fell in love with this program because it is similar to a collegiate workout regiment. After leaving college athletics and becoming an...
Nutty Six-Ingredient Granola
Say goodbye to store-bought granola because you can now make your own using six simple pantry ingredients. Wholesome homemade granola is free from preservatives and additives. Ingredients: 6 cups (81 grams) rolled oats (certified gluten-free if ncessary) 1/2 cup (109...