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.

Enter the FRF Better Every Shift Challenge! Get fit and win cash and prizes.

- 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

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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Is IM Fasting Good for Firefighters, EMT’s and Medics?

Fasting for first responders? Yes, this eating technique can help manage stress, curb cravings and keep you healthy. Click the link to read and watch all about it.

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FRF-Quick and Efficient First Responder Workout Option

Do not let the excuse of a “lack of time” time ruin your fitness progress. Here is a great workout option from FRF that will help you stay fit and healthy even if you don’t have a lot of time. No Excuses, get fire rescue fit…

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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 sweat tooth and lose that extra weight.

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Firefighters- START HERE to Improve Your Functional Fitness

The basics of health and fitness are actually not that hard to follow. This post from FRF simplifies and defines the fitness success formula you need to follow as a firefighter, EMT and/ or medic.

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The Healthy 10- How to define a healthy Firefighter

What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk about the “Healthy 10.” Take a firefighter that is 10 percent body fat, works out regularly, and can perform…

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Top 5 Firefighter, EMT, and Medic Fitness Excuses…debunked

Are you (personally) letting excuses impede your fitness progress? Right now, more than ever, we as first responders need to make sure that we are managing our fitness and our stress. There are a lot of excuses that we can currently use, here is a post that debunks almost all of them… Time to GET FRF!

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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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Simple Rules for Firefighter Fat Loss.

All of a sudden you noticed your uniform is not fitting and you have gained some fat around your waist. Here are 5 things you should do to reverse the fat gain and get back into your uniform.

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Try this Firefighter Mobility Routine to Alleviate Back Pain and Tight Hips

Tight hips and hamstrings can lead to low back pain and hip pain. This FRF mobility routine will help improve mobility and balance in these tight muscles and help improve performance. Give it a try.

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Is The Keto Diet Good for Firefighters?

Can Firefighters Fight the Flames with Keto? This article from Fire Rescue Fitness looks at the pros and cons of going Keto in the fire service.

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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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