Join the leaders of the fire service as they work to improve their own health and fitness in the FRF- Better Every Shift Challenge.   Commit to improving your own health, inspire others to join you, and help change the culture of the fire service.

Entry is $40 and includes:


Click here to listen to Fire Service Leaders- Dr. Lori Moore-Merrell, U.S. fire administrator; Chief Eriks Gabliks, superintendent of the National Fire Academy; Dr. Sara Jahnke, director of the Center for Fire, Rescue & EMS Health Research; and Chief Bryan Frieders, president/CEO of the Firefighter Cancer Support Network-  talk about the Challenge and their motivations for helping to create this event.

Join the FRF BES Challenge

Enter today and get everything you need to lose weight, gain strength, and improve your health in 2023.   Time to change your fitness culture and that of the fire service.  

FRF Workout Programs

Join the challenge and get access to four FRF workout programs - The 40-day Resilience Program (for Chiefs and Firefighters), FRF Hero-X, and the Ultimate Fire Athlete Workout Program.  The programs are great for any level of fitness and will help you achieve your fitness goals.  Every FRF program includes PDF manuals, exercise tutorials and videos, a training calendar, workouts, and access to our FRF app and resource portal.   This includes nutrition guides,  recipes, and meal plan ideas.


Coaching and Motivation

The Better Every Shift Challenge will also keep you motivated with weekly coaching emails and access to our FRF private group.  You get direct access to the author (Aaron Zamzow) and other first responders like you that are participating in the Challenge.  This also includes a discussion board and motivational posts that will help you stay motivated.

join the crew

Give Back and Win Prizes

NEW in 2023!  There are two rounds of the challenge.  Each round will raise awareness and funding for the Firefighter Cancer Support Network (FCSN), the First Responder Center for Excellence (FRCE), and the Science Alliance.  A percentage of each entry will be donated to these organizations that help promote health and safety in the fire service.  And, when you accomplish your goal and send in your results you could win cash and/ or prizes from our sponsors and supporters.

Drawing Prizes Soon! (10)
Drawing Prizes Soon! (9)

Round #1 of the Challenge

February 1st - July 1st.

All final results must be submitted by the end of the day on August 10th. The last day to join the Challenge is July 1st.  You can submit results at any time (after you complete a minimum of 40 days).   


Anyone that submits results by August 10th will be eligible for Challenge Prizes.  The top five stories will be posted and voted on by the FRF social media outlets.

The top three stories will receive prizes.  One additional story will be awarded the “most inspirational.” 

1st- $100


3rd- $50

Most Inspirational $75

-Additional prizes include FRF Swag, TRX equipment, coaching from ZAM, Gerber tools, Wedges from Side Charlie tools, Fire Service Leadership books, and Amazon gift cards. 

If you would like to submit prizes from your company, please contact Zam via the contact me page (click here.)


Entry is only $40

Time to Make a Healthy Change

FRF Programs Get RESULTS

For over 15 years Fire Rescue Fitness workout programs have helped over 25,000 from all over the world lose weight, gain strength, and improve their performance on (and off) the fire/ rescue scene.   Our complete programs give you all the coaching, workouts, nutrition guidance, and support you need to make fitness progress. 

It is time for you to join the FRF Crew. 

It is time to GET FRF (Fire Rescue Fit)!

Frequently Asked Questions about FRF Better Every Shift Challenge.

Register today and receive a training programs that include:


Complete Comprehensive Workout Calendar -  Each program includes a complete workout program.  Each calendar explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).

Foundations Exercise

Efficient Easy to Follow Workouts - There are different resistance training and cardiovascular workout options.  There are workouts for the gym, firehouse and home. And, you will learn how to create workouts for you and your crew that don't require a lot of equipment.


Access to the NEW FRF App - NEW THIS YEAR!.  FRF has created its own app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  The app includes workouts and a running schedule that will help you "ace" the virtual workout event (and lose some pounds).


"Functional" Fireground Movements - This unique workout program includes exercises that will get moving and performing better on and off the fireground.  The program will also teach how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.  Please note these movement patterns are used in everyday life which is why this program will help any athlete perform better (mothers, carpenters, fathers, police officers... you name it).


Easy to follow exercise and workout tutorials -  Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions.

Truly “excuse-proof” workout programs.


Exercises that build strength, boost metabolism, burn bodyfat and improve mobility- There are over 100 exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why, and when to do each exercise.



Special Access to the FRF Workout Crew - Get access to the Private FRF Facebook group where you can connect with over 5000 like-minded first responders that are using FRF.  You also get access to special Q and A sessions and live videos.

And You get the FRF Better Every Shift Challenge Coin!

Drawing Prizes Soon! (9)

Let Me Help YOU

If you have any questions or would like to help support the FRF Better Every Shift Challenge, 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

have to gain