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.
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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Improve Your Performance with this 500 Rep Firefighter Workout
Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…
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The 5 Fitness Tips Every First Responder Needs to Follow
Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check. The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy. Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.
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First Responders- 5 Ways to Reduce Sugar
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 sweet tooth and lose that extra weight.
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FRF Birthday Challenge Workout for First Responders.
Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!
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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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Why Zone 2 Cardio is a Game-Changer for Firefighters and First Responders
Zone 2 cardio is essential for first responders, enhancing endurance, recovery, and mental resilience crucial for managing emergency situations. It operates at 60-70% of an individual’s maximum heart rate, promoting fat oxidation for energy and improving cardiovascular health. Incorporating multiple Zone 2 sessions weekly, alongside strength training, fosters better physical preparedness and hardiness. This training method not only benefits personal health but also ensures that first responders can effectively serve their communities by optimizing their readiness and performance.
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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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What is the Best Firefighter Workout Program?
This topic is near and dear to mine and your hearts and careers–Workouts for Firefighters and Fire Rescue Athletes. Over the last couple of months I’ve been researching, talking, tweaking and writing about some of the more popular workouts seen in firehouses across the world. Read the Pros and Cons of P90X (click here) and CrossFit (click here)…
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On-shift Firefighter Interval Workout
I get a lot of emails asking for good workout options for the firehouse when on shift. Working out on shift is a major concern; you want to ensure you keep your body in good “fit for duty” condition but also want to ensure you have enough “left in the tank” to respond and perform…
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
