Enter the FRF Better Every Shift Challenge! Get fit and win cash and prizes.
Enter the FRF Better Every Shift Challenge and get:
- 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
Join the leaders of the fire service as they Challenge each other to make healthy choices and fitness progress in 2023. FRF just launched the Better Every Shift Challenge which includes access to three (3) FRF workout programs (40-day, Hero-X, and Ultimate), a challenge coin, coaching, nutrition resources, and a chance to win cash and prizes.
And, the proceeds will benefit the Firefighter Cancer Support Network, the First Responder Center for Excellence, and the Science Alliance. Join the Challenge and help change the culture of the fire service.
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.
- Recent Posts -
FROM THE FRF BLOG
Turn up the Heat this Turkey Day with (Fire Rescue Fitness) FRF’s Calorie-Crushing Routine!
FRF’s calorie-crushing routine is the perfect way to turn up the heat this Turkey Day. Burn calories and improve your overall performance. With a focus on high-intensity exercises and targeted movements, this routine will leave you feeling energized and ready to tackle the day ahead.
Click to read more
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…
Click to read more
First Responders- Create this Habit to Get Fit
First Responders (firefighters, EMTs, and medics), the key to accomplishing your fitness goal starts with a focus on establishing healthy habits first and results second. Regardless of what your overall goal is, here is one of the first habits you need to develop to be a more fit and healthy first responder (firefighter, EMT, medic). Start with this one…
Click to read more
Boosting Energy and Alertness: The Power of Coffee Naps for First Responders
Calling all first responders: are you in need of a boost during your long shifts? Discover the power of coffee naps to maximize your energy and productivity. Read why this combination is the perfect combination. Stay alert, refreshed, and ready to serve.
Click to read more
A Workout That You “Never Forget”
As we approach this milestone, I encourage you to set aside some time in the coming days to pay tribute to those we lost and contemplate the profound impact of that day. In my heart, I firmly believe that one of the most meaningful ways to honor those who made the ultimate sacrifice is by striving to be the absolute best versions of ourselves as first responders. This entails not only physical fitness but also mental fortitude. To keep your spirits high and your motivation soaring, FRF has designed a special challenge workout for you and your team, serving as a constant reminder…
Click to read more
Best Practices for Managing First Responder Stress
Discover Best Practices for Managing First Responder Stress… Managing stress is essential, especially for first responders who face challenging situations every day. Discover valuable insights and strategies to help navigate the demands of the job and obtaining optimal performance. Take a step towards a healthier work-life balance today.
Click to read more
Functional Upper body Exercise for Firefighters- Standing DB Press
What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. Click to link to discover the best way to define functional training for firefighters.
Click to read more
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.
Click to read more
Will Ice Baths Help First Responders with Stress?
You might have seen professional athletes hop in an ice bath after a game or long practice. Or maybe you know a fitness buff or celebrity who swears by ice baths for post-workout recovery. Cold-water plunges are a form of cryotherapy, which involves using cold to treat various issues. Although the technique has become popular…
Click to read more
The Best Nutrition Tips and Hacks for First Responders- Firefighters, Emts and Medics.
Learn how healthy first responders prepare and plan their nutrition. These tips and hacks will have you eating better and making fitness progress.
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
