The FRF Foundations program will help you build a fitness foundation for your life and career. ​​​​​​​This program will teach you:

Attention Firefighters, EMT's and
Paramedics (Fire Rescuce Athletes)

Are you "That" Guy or Girl
On Your Crew?

Do You Need to Lose 20, 30, or 40 pounds?

Do You want to improve your performance on (and off) the fireground?

Do you need a done-for-you workout program that includes everything you need to succeed (workout calendar, exercise guides, nutrition plan)?

Stop Wasting Time.

Start Getting Fit with the program used by

​​​​​​​Thousands of Firefighters.

Hello Fellow Fire Rescue Athletes

Are you the “out of shape” member on your crew or department?

Are you nervous to do training because your afraid you physically can’t?

Are your turnouts busting at the seams?

Are you “so” out of shape and don’t know where to begin?

Stop being that “out of shape” guy or girl on your crew….
If you are interested in getting in the shape of your life (quickly) and “Fit for Duty” using a simple to follow workout program that uses exercises and movements that are applicable to the Fire Rescue Athlete….then this may be the most important website you have you ever read.

It All Starts With This Program!

The Foundations Program Was Created to Help Firefighters, EMTs, and Paramedics Lose Extra Pounds, Get Stronger, Get Leaner and Be a Better Fire Rescue Athlete!

Comprehensive Workout and Nutrition
Program Includes...

60-day Workout and Training Calendar

Six full-body efficient and effective workouts

Workout options for the home or firehouse that don't require equipment

Interval cardio workouts

Exercise guides and videos

Lean eating guidelines

Exercise Guideline Sheets with video demonstrations

Email Coaching and Motivation

NEW!  Access to the FRF Training App. Track workouts and progress.

Core exercises that will prolong your career

Key stretches that will get you moving better on (and off) the fireground

Access to Private Facebook Coaching Group

Order Today and get these bonuses...

5 Steps

5 Steps to Eating Healthy in (and out) of the Firehouse

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up.
This manual includes:

Five easy to follow guidelines to get you lean and “fit for duty.”

Nutrition Hacks that will help you prepare and plan healthy meals

Healthy Snack Options to insure you stay on track

The 90-10 Eating Plan - Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.

Example meal plan

and these bonuses too...

The FRF Foundations ​​​​​​​Program
has everything you need to succeed.


FRF Foundations ​​​​​​​Workout Gym Companion and Log Sheets

Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.


FRF Healthy Snack Options

Use these snack options to help you plan and succeed with the challenge.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.


FRF Foundations ​​​​​​​Workout Gym Companion and Log Sheets

Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.

FRF Healthy Snack Options

Use these snack options to help you plan and succeed with the challenge.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.

FRF Healthy Firehouse Recipes Cookbook 2.0

Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. The goal of this eBook is to provide some tasty and easy recipes for you and your crew- over 80 recipes!

2020 "Fit for Duty" Special Pricing!

Regularly $69.99

Today Only $29

Real Results!

Hear what others have to say about the

FRF Challenge Foundations Workout Program

Patrick Haymore increased confidence in the gym (and out) and improved strength and recovery time. 

"Over the course of the challenge I lost 9 lbs. of fat and  improved every aspect of my fitness.  The Challenge Workouts also helped me with our physical abilities testing, I was able to cut my time down and finish with the top level.   
I also used the challenge to help motivate my crew.  They enjoyed the crew workouts and even started eating better.

Thank you and keep up the great job you are doing with FRF."

-John Patrick Haymore Jr

ffd challenge jen jordan 2

Jenn Jordan lost weight and gained strength

"As a volunteer firefighter I fell into the belief that since I am a volunteer I don't need to train physically. Deep inside I knew this belief was wrong so I started the Foundations program 14 weeks ago. I have just graduated to the Ultimate program. The first weeks were challenging, but I soon felt stronger than I have ever been. I was honestly surprised at the results I saw. I started out at 156 pounds. After completing Foundations I'm down to 150. I lost two and a half inches off my waist and the rest of me toned up quite nicely. I think the best part is I am feeling more energetic and am able to last longer on the fireground.

Thanks FRF, now that I have my Foundation, I am ready for the Ultimate Fire Workout program!"

-Jenn Jordan

Jesse Lauruhn lost fat and gained muscle!

"The Challenge Workout Program helped improve every aspect of my fitness, especially my core!  I can plank just over 2 minutes now and before 30 seconds was a challenge.

I loved the variety of the exercises and the fact that they pertain to fireground movements. The program was easy to follow.

The best part of the Challenge is having friends and family notice that I’ve lost weight.  This has increased my confidence!

The physical demands of my job don’t leave as drained as they used to.

Thank you Aaron and FRF for Challenging me and making me a better fire rescue athlete..."

​​​​​​​-Jesse Lauruhn

Jesse Lauruhn

Gabe Oldfather lost 30 pounds!

"I started the FRF Foundations workouts and followed the eating guidelines, started to drink more water and stayed consistent.  I liked how the program lays everything out and is easy to follow.  Before I knew it, I lost almost 30 pounds and 3 inches on my waist.   I am a lot stronger and my cardio health is much better. The FRF workouts were very challenging but not impossible. I was able to get through each one and the variety always kept each workout fresh. I could easily relate the exercises to tasks performed on the fire ground.

Even if you are not in the emergency services profession I recommend FRF to anyone wanting to change their life and get healthy.

Thanks FRF!"
-Gabe Oldfather

Jenn Sheffrey Lost over 8 pounds and 2% bodyfat and a total of 11.5 inches!  And, she got her energy and strength back…

"I went from being slow, tired, and unmotivated to now loving to go hiking, biking and hunting again.  The FRF Challenge helped me change my eating habits and the way I look at the things. The workouts have also prepared me for my fire department fitness testing, I cannot wait to hopefully be accepted to the Airport Police/Fire department (My dream career).

The coaching and support group really helped me succeed, especially on the days I give in and say it’s easier to stop.

I will be looking forward to the next challenges!"

-Jenn Sheffrey

Jennifer Sheffrey

Will Bitting got FRF! 

"I've always been the athletic fat kid, I've always been able to move and do things most people my size couldn't. I've just always been overweight and I admit a very large part of that is my fault. No more excuses!  I used the Foundations program to challenge myself to not do these things and see how it worked out...

I am proud and happy to say over the course of the program, I lost 25 pounds and for the first time since my sophomore year in high school fit into size 38 pants!  I am glad I made these better choices and I don't want to stop. I will continue to push myself not just for me but for my family the ones I live with and for the family that I fight fire with! I truly hope my experience and success will inspire someone else to shift gears from the way I did...  This program changed my career and life.  Thanks FRF."

- Will Bitting


My mission is to help as many firefighters, EMTs and medics as I can (my goal is 100,000).

I don’t want you wasting your time looking for a program that doesn’t understand the physical demands of the fire rescue athlete like I did. I don’t want you feeling like you cannot accomplish your task on the fire/rescue scene like I did. I don’t want you to experience the gut busting feeling of a tight uniform and turnouts, like I did. And, and I also don’t want you to ever wonder what you should be eating, like I did. I want you to benefit from my years of mistakes, hardships and research!   So, I created this 60-day Workout.

The Foundations Challenge Program Includes:


Complete Comprehensive Workout Calendar60-day training calendar with a daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)


Access to the NEW FRF AppFRF has teamed up with TrainHeroic to offer an 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.  


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.


Fireground Movements - This unique workout program includes exercises that will get you moving and performing better on and off the fireground.  The program will also teach you how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.


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. This is a truly “excuse-proof” workout program.


Exercises that build strength, boost metabolism, and burn bodyfat - 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.


Coaching from Aaron and other Fire Rescue Athletes that have used the program - Get started today and get access to a special, private coaching group.  I post extra workouts and resources to make sure you get the most out of the program.  And... You will also be able to get input and advice from other fire rescue athletes that have seen results from the program.

The FRF Foundations program will help you build a fitness foundation for your life and career.

This program will teach you:

How to workout correctly (like a fire rescue athlete), get stronger, get leaner, and feel better.

The importance of a proper warm-up (exercises that you can perform everyday to increase your flexibility and recovery).

The key components of effective workouts including warm-up, core exercises and effective “functional” training.

Why core training is essential. What exercises you should do to avoid shoulder, back and joint pain.

How to organize meals to boost metabolism and make you feel satisfied all day.

How to plan “healthy” snacks even if your on the engine or truck all day.

The importance of proper hydration and ways to incorporate water into your everyday routines. (This is very important for the Fire Rescue Athlete!)

How to strength train effectively by using full-body exercises that challenge every fitness level.

The importance of managing your insulin levels to keep burning fat and calories all day.

The importance of goal setting. More importantly how to set your goals, create a plan and accomplish them.

How to get more out of aerobic training in less time using interval training.

Plateau busting workouts that are organized to not only improve your strength but how your body moves.

The right or “authorized” foods that are healthy and convenient.

Which supplements are the best and which (if any) you should use.

How to read food labels to look for the hidden dangers of High Fructose Corn Syrup and Trans-fats.

Learn how to live Stronger, Leaner, and Be “Fit for Duty.”

Imagine yourself 60-days from now as a leaner, stronger and more fit Fire Rescue Athlete!

Sign Up Today!