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Get Fit for Duty, Get Fit for Life with FRF.

Your crew, your family, your department depend on you!

Fire Rescue Fitness was created to provide resources to firefighter, EMTs and paramedics to help them get and stay fit for the fire and rescue scene. We provide workout programs, eating guidelines, recipes, and fitness tips that will help you (and your crew) get leaner, stronger and performing better on (and off) the fire/rescue scene.

Meet Aaron Zamzow & FRF


My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness, company dedicated to creating products and blogs focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost I am a firefighter/ EMT and have been for almost 15 years. I have also been working in the fitness industry as a Personal Trainer and author for 25 years. I've been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.  I created FRF (Fire Rescue Fitness) out of necessity.  When I joined my first department I realized I was not trained to meet the demands of the fire ground.  I had to change the way I worked out or I was not going to make it as a firefighter.  Click here to see an interview about FRF and our mission to help 100,000 firefighter, EMTs and medics.

Workout Programs from FRF

All these FRF Workout Programs now include all the workouts, exercise tutorials, eating guidelines, meal plan option, recipes and access to our Coaching group... AND Access to the NEW FRF Training APP.

The FRF Foundations Workout Program

Start Here. The Foundations program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight lose, strength gain and performance improvement.

The FRF Ultimate Fire Rescue Athlete Workout Program

Become the Ultimate Fire Rescue Athlete with this complete 60-day program. Looking for a program to help you lose bodyfat, gain strength, and improve your performance (on and off the fireground)? The Ultimate is for YOU.  This is our most popular workout program!  Thousands of firefighters, EMTs and medics use this program to perform better on the fire ground and in life.  

The FRF Fat Loss for Firefighters Workout Program

Turnouts and Uniform fitting a little tighter? Get lean and strong with the FRF Fat Loss workout program. These metabolic workouts will help you burn calories and get you moving. Lose your belly and improve your performance.

The FRF Ultimate Fire Rescue Athlete Workout (Phase 2)

Take your fitness to the next level with the FRF Ultimate Fire Athlete Workout program Phase 2.  This 60-day program takes over where the Ultimate Phase 1 leaves off.  This program includes even more power movements and strength movements that will take your physique and performance to the highest level.  You must complete the FRF Ultimate Phase 1 Workout program before beginning this program.

FRF Workout Programs Deliver Results

Latest from the FRF Blog

Firefighters Turkey Day Metabolic Workout

By Zamzowfitness | November 28, 2019

Here is a great workout option that will help you burn all those Thanksgiving Day calories. Thank you for your service… Give Thanks, eat some bird, stay fit.

Rules of Healthy Firefighter Nutrition

By Zamzowfitness | November 26, 2019

Eat this, do not eat that. Eating healthy can be confusing and difficult, especially in the firehouse. Here are some easy to follow tips that will keep you fit…

Fit Firefighters Daily Checklist

By Zamzowfitness | November 25, 2019

Staying fit for duty and for life is possible if you stay consistent with healthy habits. Here are 3 healthy habits that will help you stay fit for your career and life.

The Best Workout App for Firefighters, EMTs and/or Medics

By Zamzowfitness | November 25, 2019

All Fire Rescue Fitness Workouts now include the FRF/ TrainHeroic Tracking app. Keep track of your progress, chart your workouts with our new app…