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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

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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

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.

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FRF Functional Exercise for Firefighters- Prisoner Squats

By Zamzowfitness | November 6, 2021

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

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Simple and Healthy Chicken Parmesan Recipe for First Responders

By Zamzowfitness | October 28, 2021

Chicken Parmesan is a firehouse staple meal. There are a lot of ways to make it, including some that are not very healthy. Here is a healthier option, quick to prepare, and very tasty. Your crew (and family) will love it. Give it a try.

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The First Responders Guide to Percussion (massage) Guns

By Zamzowfitness | October 13, 2021

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?

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Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).

By Zamzowfitness | October 9, 2021

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.

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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!