Fire Rescue Fitness is the home of the world's most effective fitness programs and resources for first responders.

 Improving the performance and fitness of firefighters, EMTs, and medics since 2008.

Fire Rescue Fitness is the home of the world's most effective fitness programs and resources for first responders.

 Improving the performance and fitness of firefighters, EMTs, and medics since 2008.

CHOOSE YOUR PROGRAM

FOLLOW THE PLAN

GET FIRE RESCUE FIT!

- 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

FRF just launched a new program and CHALLENGE for first responders. The FRF 40-day Resilience CHALLENGE is the most comprehensive fitness and wellness program FRF has ever created. This program is now available on the NEW FRF App platform and includes workouts, nutrition guides, coaching, motivation, and exercises on mental health and stress management. The new FRF App platform is more user-friendly and can be accessed via desktop, tablet, and mobile.

ABOUT FIRE RESCUE FITNESS

Being a fire rescue athlete is a state of mind

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.    

Click here to read more about Aaron and FRF.

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The Ten Best Gifts for First Responders

One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.

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Firefighters Guide to Staying Fit Through the Holidays.

As the Holidays approach the stress levels go up and the health of most people goes down.  It’s easy to get sidetracked and put off your fitness and nutrition until next year.  But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.  So, as a gift here are some great FRF fitness tips that will help you manage your stress and waistline through the season.

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FRF One Minute Mobility Routine

Motion is lotion! Try this one-minute routine to help improve blood flow and mobility. Movement and mobility can help improve performance, cognitive function, and mental clarity.  I know there are a lot of firefighters, EMTs, and medics that are immobile due to pain and stress.  This is where a quick and effective mobility routine can…

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FRF MOBILITY FOR “MO”VEMBER CHALLENGE

Motion is Medicine! Join the FRF Nation and challenge yourself to get more mobile for Movember. Perform at least 60 seconds each day and change the face of men’s health..

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Defining “Functional” Fitness for First Responders.

What does the term functtional training mean? In the context of firefighters, EMTs, and medics how do we train more functionally and how can that help us perform better on the job. Aaron Zamzow from FRF answers that question in this great article.

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First Responders- Try this FRF 5K (+343 reps) Challenge Workout

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation and the FRCE. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

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First Responders: Stay Motivated with These Tips

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

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Fitness and Nutrition for Firefighters Simplified. (START HERE)

The basics of health and fitness are actually not that hard to follow. This post from FRF simplifies and defines the fitness success formula you need to follow as a firefighter, EMT and/ or medic.

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Tasty and Healthy Chicken Salad with grapes, apples, and walnuts.

Chicken salad is a great option for hot summer days in the firehouse (or any house). This recipe is quick, easy, and sure to please everyone in your crew. Give it a try.

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Discover the Best Functional Chest Exercise for First Responders.

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Alternate Arm DB Press. This is a great exercise to work the chest and upper body while improving balance and core strength.

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ALL FRF PROGRAMS INCLUDE

MORE RESLILIENT FIRST RESPONDER

Valuable Nutrition Resources

sogs to eating healthy first responders cover

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
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