Welcome to the FRF Blog

Please scroll through our 200+ posts.

Firefighters Guide to Staying Fit Through the Holidays.

Dec 4, 2022

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.

Read More

FRF One Minute Mobility Routine

Nov 20, 2022

Motion is lotion! Try this one-minute routine to help improve blood flow and mobility. Movement and mobility can help improve performance, cognitive function, and mental clarity.  I know there are a lot of firefighters, EMTs, and medics that are immobile due to pain and stress.  This is where a quick and effective mobility routine can help. FRF created a Movember Mobility Challenge to motivate first responders to improve mobility by incorporating stretching/ dynamic moves for at least 60-seconds a day.  Movement is medicine and can lead to better health both physically and mentally.   Movember started as a movement to make men more aware of their health issues.  FRF is just adding an extra mobility component. For more information about the Movember movement, go to www.Movember.com.  To get moving and more mobile, give this routine a try. Try this routine before your next workout, shift, or any time throughout the day. …

Read More


Nov 16, 2022

Motion is Medicine! Join the FRF Nation and challenge yourself to get more mobile for Movember. Perform at least 60 seconds each day and change the face of men’s health..

Read More

Defining “Functional” Fitness for First Responders.

Nov 10, 2022

What does the term functtional training mean? In the context of firefighters, EMTs, and medics how do we train more functionally and how can that help us perform better on the job. Aaron Zamzow from FRF answers that question in this great article.

Read More

First Responders- Try this FRF 5K (+343 reps) Challenge Workout

Sep 7, 2022

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation and the FRCE. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF

Read More

First Responders: Stay Motivated with These Tips

Aug 26, 2022

The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.

Read More

Fitness and Nutrition for Firefighters Simplified. (START HERE)

Aug 1, 2022

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.

Read More

Tasty and Healthy Chicken Salad with grapes, apples, and walnuts.

Jul 28, 2022

Chicken salad is a great option for hot summer days in the firehouse (or any house). This recipe is quick, easy, and sure to please everyone in your crew. Give it a try.

Read More

Discover the Best Functional Chest Exercise for First Responders.

Jul 20, 2022

What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Alternate Arm DB Press. This is a great exercise to work the chest and upper body while improving balance and core strength.

Read More