It Is HERE! Take the FRF 21K Challenge.

Attention First Responders (Firefighters, EMTs and Medics) and their families.

  Want to lose 10 pounds or more, gain muscle and strength, lose bodyfat or just improve your overall health?

FRF is looking for 2100 First Responders that want to improve their health and fitness in 2021 to participate in the FRF 21K Challenge.

Join the FRF 21K Challenge Today

21k challenge coins

Enter today and get everything you need to lose weight, gain strength and make 2021 a more healthy year.   Time to change your fitness culture and that of the fire service.  

FRF Workout Program

Join the challenge and get a complete workout program designed to help you achieve your fitness goal.  Every FRF program includes PDF manuals, exercise tutorials and videos, training calendar, workouts and access to our FRF/ TrainHeroic tracking fitness app.  And each entry will receive nutrition tips, eating guides and meal/ snack options and recipes.

Coaching and Motivation

The 21K challenge will also keep you motivated with weekly coaching emails and access to our FRF Workout Crew private group.  You get direct access to the author (Aaron Zamzow) and other first responders like you that are using FRF.  The FRF Workout Crew will help you stay motivated with inside challenges and posts to keep you going.

Give Back and Win Prizes

NEW in 2021!  A percentage of every challenge entry is donated to the National Fallen Firefighters Foundation to help promote health and safety in the fire service.  And, when you accomplish your goal of losing at least 10 pounds (or 2 inches/ 2% bodyfat) you will get the FRF 21 Challenge Coin and entry into the Challenge Prize Raffle.

have to gain

If you have any questions about the FRF 21K Challenge or want your company and crew to get involved, please contact Aaron Zamzow.  FRF is working to change the fitness culture of the fire service and would love to work with you.


Please connect with Aaron (ZAM) by clicking here

Email Aaron:


  1. Anne on January 1, 2021 at 2:55 pm

    looks like a great program.
    Love Mom

  2. Daniel Cunningham on June 22, 2021 at 3:39 pm

    Awesome program, it help me pass pulmonary function test, I failed earlier this year. Plus passed my physical fitness test with ease. Still I need to keep up , until I reach a certain goal.

    I thank everyone who developed this program!

    Daniel Cunningham!

    • Zamzowfitness on June 23, 2021 at 1:34 pm

      Thanks for the support. Please keep me posted and let me know what I can do to continually help! #GETFRF

      • Zamzowfitness on June 23, 2021 at 1:34 pm

        Keep plugging away. Progress every day… Zam

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