Welcome to the FRF Blog

Recipes, resources and workouts to help you and your crew get fit for duty.

Build Cardio Conditioning and Fight Fireground Fatigue with this Workout Addition

By Zamzowfitness | April 14, 2021

Here is a great way to incorporate fireground “functional” movements into your workouts. Improve your cardiovascular conditioning and improve performance.

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FRF Stuffed Peppers

By Zamzowfitness | March 15, 2021

Looking for a quick, tasty, and healthy recipe for your crew and family? Try the FRF Stuffed Peppers, they satisfy every taste!

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Create an Effective Firefighter Workout Schedule

By Zamzowfitness | March 10, 2021

Do you work out on-shift? Should you work out on-shift and what is the best workout to perform? Fire Rescue Fitness explains the best workout options for those on-shift and how-to set-up your workout schedule for success.

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The Best First Responder Workout Programs Have These Components.

By Zamzowfitness | February 26, 2021

Workout programs should help first responders perform better on and off the fire/ rescue scene, reduce chances of injury and ultimately prolong their career. Properly planned programs will do this, especially if they contain these components. Read this great post from Fire Rescue Fitness.

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FRF-Quick and Efficient First Responder Workout Option

By Zamzowfitness | February 22, 2021

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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Intermittent Fasting for First Responders

Intermittent Fasting for First Responders?

By Zamzowfitness | February 3, 2021

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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By Zamzowfitness | January 27, 2021

What supplements should I take? Do I really need to take supplements to make progress? Common questions heard around a lot of gyms and firehouses. There are many things to consider, take a look at this post for some great information and answers…

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Fire Rescue Fitness Recovery Workout

Stretch and Recovery Workout for First Responders.

By Zamzowfitness | January 21, 2021

Long shifts and stress can zap your motivation and energy. A proper workout program with this recovery routine will help you stay on track.

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The Six Steps Every First Responder Must Take to Improve Their Fitness in 2021

By Zamzowfitness | January 5, 2021

Every first responder should be taking these steps to improve their health and fitness in 2021. Will you be one of them? Time to GET FRF…

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