A 50-day journey designed for first responders where we aim to foster and enhance resilience - the very cornerstone of strength and endurance in the face of adversity. We do this by challenging and empowering you to establish the essential habits that will make you a more fit, happy, and effective firefighter, EMT, medic, chief, officer, dispatcher, parent, partner, friend, and person.
This is a FREE Challenge program that includes workouts, eating guides, motivation, accountability, mental health exercises, and more.
- FUNCTIONAL -
Programs
FIRE RESCUE FITNESS is known for making versatile programs that challenge any type of first responder. Our programs are constantly being updated with the latest research to ensure that you will get the best possible results. We have a wide variety of programs to choose from, so there is something for everyone. Plus, our programs are proven and used by thousands of firefighters, EMTs, and medics all over the world.
- EFFECTIVE-
Resources
Fitness and exercise are only half the battle. Every FRF program includes comprehensive resources to help you improve your nutrition and overall health. And, we include proven tips and strategies to help you stay motivated and on track with your programs. The NEW FRF app platform also makes it easy to track workouts either via the app or downloadable PDF versions of the workouts and resources.
- COMMUNITY -
Coaching and Support
When you follow an FRF program you join the FRF Nation. You are not alone on your fitness journey, there are over 4000 firefighters, EMTs, medics, nurses, police officers, and military personnel that are following FRF programs. and are members of our online community. There is strength, support, and motivation in our numbers. You can connect with coaching and other members via our FRF app and private groups. Our mission is to inspire healthy change!
RESULTS FROM THE FRF CREW
What We Offer
Programs and resources for you and your entire crew.
Individual Workout Programs
FRF offers programs for every level of fitness and goal. Single programs include all the downloadable PDFs and access to the FRF App platform for one year.
All Access Memberships
NEW! Gain access to our entire FRF workout library and new programs each month. FRF offers annual and lifetime membership options.
Department Programs
FRF has resource options for entire departments. Programs include access for every member of the department including newsletters and fitness training resources.
The FRF Program of the Month
The Program of the Month just happens to be ALL of our FRF Programs. Get access to every FRF Workout program with the NEW FRF All-ACCESS Package. This adds up to a years worth of workouts, recipes, eating guides, meal plans, and coaching.
You get all of our FRF programs (and any new FRF programs).
- The FRF Foundations Workout
- The NEW Hero- X Program
- The FRF 40-day Challenge
- The Fat Loss for Firefighters Workout
- The Ultimate Fire Athlete -Phase 1
- The Super Strong First Responder Body Part Workout Program
- The Ultimate Fire Athlete - Phase 2
- Chiefs Program (coming soon)
And get our new FRF Healthy Eating Guide, meal plans, and recipes.
ABOUT FIRE RESCUE FITNESS
Aaron Zamzow is the owner and creator of FRF. He is an 18-year Firefighter and EMT in Madison Wisconsin and has worked in the fitness industry for over 25 years as a certified and degreed fitness trainer (NASM, NSCA-CSCS, ACE-PFT) and author. What started as a single workout program has molded into ten different programs, a fitness app, and a community. FRF has become a mindset, a culture shift, and a better way to improve the health and fitness of our first responders. The company was founded on a mission to help 100,000 first responders improve their health and fitness and get more fit for duty. Please join the FRF nation and help FRF accomplish that mission.
The “Golden” Rules of Firefighter Nutrition
Eat This. Don’t Eat That. Eating healthy or figuring out how to eat healthy, can be a very frustrating thing. So today, I wanted to give you some great rules (and a golden rule) to help you simplify “healthy” eating. First of all, there are a couple of basic rules of healthy eating that every…
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Ten Healthy Snacks for First Responders
It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.
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The Healthy 10- How to define a healthy Firefighter
What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk about the “Healthy 10.” Take a firefighter that is 10 percent body fat, works out regularly, and can perform…
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Firefighter Interval Workout Options…
I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout. This workout will get your heart racing, challenge your core and work your muscles. You can change the variables (times, weights…
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Every Firefighter Needs This Important Fitness Trait
Firefighters have a physically demanding job and need to prepare for these demands via proper fitness and training. In this post, FRF will look at the research and breakdown the most important fitness trait a firefighter needs to insure they meet the demands of the job. #GETFRF
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Cardiovascular Training for Firefighters, EMTs and Paramedics (FireRescue Athletes)
I heard someone once say running long and slow teaches your body one thing, how to run slow. If that’s all you’re after, you can stop reading; I don’t want you to be late for your water aerobics class. But in our profession you need to move quickly and with purpose, I’m not saying that…
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Firefighter (Truckee) Yoga Routine.
As a firefighter, it’s time to embrace the incredible benefits of yoga by rolling out your mat and discovering the perfect combination of physical and mental exercises that have captivated practitioners around the world for thousands of years. The beauty of yoga is that you don’t have to be a yogi to experience its transformative effects.
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Workouts that Incorporate Fireground Movements and Boost Metabolism…
I believe that interval training is very applicable to what we do on the fire ground. What are intervals? In their simplest form, they’re short bursts of high intensity exercise separated by periods of lower intensity effort. One of the unique components of all FRF workouts are, what I call, afterburners and/or interval overhauls. They…
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Firefighter Cardiovascular Workout Options…
I heard someone once say running long and slow teaches your body one thing, how to run long and slow. If that’s all you’re after, you can stop reading; I don’t want you to be late for your water aerobics class (lol, just kidding). But, as a fire rescue athlete, you need to move quickly…
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Great Bodyweight Workout for First Responders- No equipment needed
Lack of equipment and time is not a valid excuse for first responders and/or firefighters. Here is a great workout option that can be done at home or the firehouse. This workout will help improve mobility, core strength and stamina and will improve performance on and off the fire/ rescue scene. Give this a try!
Click to read moreALL FRF PROGRAMS INCLUDE
Valuable Nutrition Resources
Poor nutrition can lead to numerous health issues and impede your fitness progress. So we provide the tools to make eating healthy in and out of the firehouse easier. Every FRF Program includes:
- Nutritional guidelines
- Portion control guide and meal plan examples
- Hundreds of delicious recipes
- Healthy snack guide
