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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Firefighters, EMTs, and Paramedics- DO YOU NEED SUPPLEMENTS TO MAKE FITNESS PROGRESS?

What supplements should you take? Do you really need to take supplements to make progress? Common questions heard around a lot of gyms and firehouses. There are many things to consider, take a look at this post for some great information and answers…

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Stay Lean and Fit for Duty Through the Summer with These Tips.

Summer brings nicer weather and social gatherings. It also brings more reasons to cheat on your nutrition and fitness. Avoid gaining fat and stay fit for duty by following these great tips from Fire Rescue Fitness.

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A First Responders Guide to Cortisol

What is cortisol and why do you need to know about it as a first responder? This great post from FRF will explain and answer that question and, most importantly tell you how to manage it for better health.

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22 Reasons First Responders Need to Exercise

As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 22 reasons that confirm why every first responder needs to consistently exercise.

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Why Firefighters “Should” Love Water

As firefighters we all understand the importance water plays in putting out fires. But, do we understand the benefits it has on our physical and mental status? Read this post from FRF about the importance of water for your mind and body.

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Five Fitness Tools for First Responders

We as first responders rely on many tools to help us perform the tasks required on the emergency scene.
One common trait about all these tools is that they all require a physically capable body to operate them.   Here is a great post from FRF with the fitness tools that every first responder should be using to help them perform when needed.

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Improve Upper Body Strength and Performance with this Movement

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the kneeling shoulder press. This is a great exercise to work the postural muscles of the shoulders and upper back and core. Click to link to hear more…

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Improve Core Strength and Reduce Back Pain with These Exercises

These three exercises can dramatically improve the way you move on and off the fire/ rescue scene. They can also reduce back pain and improve core strength. Are you doing these?

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The Five Steps Every First Responder Must Take to Improve Their Fitness in 2022

Every first responder should be taking these steps to improve their health and fitness. Will you be one of them? Take care of yourself so that you can take care of those you serve.

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The Top Five Fitness Apps for First Responders

We, as first responders (firefighters, EMTs, and medics) face many challenges and stress. A continued exposure to stress can take a toll on our physical and mental health, making it imperative that we find ways to continually manage our physical and mental health. One way is to embrace technology and find apps and platforms that can help. In today’s world, there are countless fitness apps to choose from. So, which one should you download if you’re a firefighter?

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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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