Enter the FRF 5K Virtual Workout Event
Hurry! The Last Day to Enter is October 24th.
Fire Rescue Fitness is sponsoring a Virtual Workout Event to benefit the National Fallen Firefighters Foundation.
This is NOT your average event. The entry includes a complete training program that includes coaching, eating guides, meal plans along with exercises and workouts that will help you gain strength, lose weight and "rock" the virtual event.
EVENT REGISTRATION INCLUDES:
Proceeds from the Virtual Workout benefit the National Fallen Firefighters Foundation.
Results Start Here
Want to lose weight? Get your uniform fitting again? Improve your performance on and off the fire/ rescue scene? Target any goal and see how Fire Rescue Fitness can help transform you.
All FRF programs include:
- Workouts that will help you achieve your fitness goal
- Access to the workouts on PDF and in the FRF/ TrainHeroic tracking app
- Coaching and support from the FRF Crew
- Eating guides, meal plan examples and recipes
The FRF Program of the Month
Take the FRF workout Quiz to discover the "best" program for YOU.
Meet Aaron Zamzow & FRF
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.
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
Proof Our Programs Work
Latest from the FRF Blog
The First Responders Guide to Percussion (massage) Guns
If you have picked up any fitness magazine, performed a fitness-related search on the internet, or watched your favorite sports team, you’ve probably seen a percussion gun. These industrial looking machines (percussion or massage guns) are handheld electronic tools that use a small motor to move an attachment over your muscles. There are a wide variety of shapes and sizes of these guns along with a vast array of attachments that go with them. They are becoming very popular in firehouses and gyms all over but are they really worth it?
Read More
Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are reasons 11-21 that confirm why every first responder needs to consistently exercise.
Read More
FRF Functional 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. In this post from FRF, Aaron Zamzow defines “functional” for first responders and gives a great exercise example. Check it out!
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FRF Mobility Routine for First Responders
This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate pain and tension in those muscles. Perform this 50-second routine before your shifts and workouts especially if you are feeling tight and stiff. These movements will help you feel and move better on and off the fire/rescue scene.
Read More
Top 21 Reasons First Responders Need to Exercise (Numbers 1-10).
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 21 reasons that confirm why every first responder needs to consistently exercise.
Read More
A Workout That Will Help You “Never Forget”
Hard to believe it has been 20 years since 9-11. Hopefully, you will take some time over the next few days to honor those we lost and reflect on the significance of the day. I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to be the “best” we can be as first responders. Training to be our best, not only physically but mentally as well.
To help keep responders motivated, FRF created this challenge workout for you and your crew to perform as a way to always remember…
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.