Time to Get Fire Rescue Fit

The FRF mission is to create and promote resources and workouts to help First Responders (any responders) improve performance, reduce injury, and prolong happy careers.

Looking for a workout program or for some fitness tips?  FRF has you covered.

Results Start Here

FRF programs have helped thousands of firefighters, EMTs, paramedics, and flight nurses lose weight, gain strength and improve performance on (and off) the rescue scene.

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Every FRF program includes everything you need to succeed:

  • Complete program with workouts and calendar
  • Nutrition guides and recipes
  • Direct access to coaching and motivation
  • Access to the NEW FRF App platform (mobile, tablet, desktop)
  • How-to videos and exercise tutorials

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.

The program is now live! Click here to get started!

 

 

Take the FRF workout Quiz to discover the "best" program for YOU.

Meet Aaron Zamzow & FRF

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Aaron Zamzow is the owner and and creator of FRF.  He is a  18-year Firefighter and EMT in Madison Wisconsin and has worked in the fitness industry for over 25 years as certified and degreed Personal Fitness Trainer (NASM, NSCA-CSCS, ACE-PFT) and author.  Aaron is on a mission to use his passion and experience to help 100,000 first responders  get more fit for duty. 

Click here to read more about Aaron and FRF.

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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
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Proof Our Programs Work

Latest from the FRF Blog

Every first responder needs to read this! Start improving your health and fitness today.

By Zamzowfitness | January 13, 2022

The stress we face as first responders is greater than ever. You must, as a dedicated first responder, commit to managing stress and health. Take care of yourself so you can take care of those you serve (community, crew, family).

Read More

Five Easy Ways to Reduce Sugar

By Zamzowfitness | January 7, 2022

Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweat tooth and lose that extra weight.

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The Best Gifts for First Responders

By Zamzowfitness | January 4, 2022

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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Fitness Tips for First Responders- The Holiday Twelve!

By Zamzowfitness | December 25, 2021

These twelve fitness tips will help you survive the holidays and thrive in the new year! Commit to improving your health and fitness this year! Your family, your crew and your community are counting on you. This is the year to build your first responder resilience.

Read More

Healthy Firehouse Pancake Options

By Zamzowfitness | December 5, 2021

Pancakes, a staple in the firehouse brunch or breakfast menu yet rarely a healthy option. That is until now. Take a look and try these healthy firehouse pancake options. Your crew and/or family will not know the difference.

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First Responder Holiday Fitness Tips

By Zamzowfitness | December 2, 2021

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.

Read More

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.

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