Welcome to the FRF Blog

Please scroll through our 200+ posts.

Intermittent Fasting for First Responders

Is IM Fasting Good for Firefighters, EMT’s and Medics?

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.

Read More

FRF-Quick and Efficient First Responder Workout Option

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…

Read More
First Responders- Reduce sugars with these 5 tips.

First Responders- 5 Ways to Reduce Sugar

Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweet tooth and lose that extra weight.

Read More

Firefighters- START HERE to Improve Your Functional Fitness

Discover how to train more functionally for the fireground and the functional fitness formula you need to follow as a firefighter, EMT and/ or medic. Time to get functionally fit for duty.

Read More

The Healthy 10- How to define a healthy Firefighter

What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk about the “Healthy 10.” Take a firefighter that is 10 percent body fat, works out regularly, and can perform well on the job and compare them to another firefighter that is 20 pounds overweight, and does some exercise from time to time, but can still do the job.  Which is more fit and healthy?  I think the correct answer would be the first firefighter. Now, take the first firefighter they have not seen the doctor in years, do not regularly wear their SCBA during overhaul, drink 4 times per week and use tobacco, and have unhealthy relationships.  Now, how fit and healthy are they? Take the second firefighter that is a little overweight.  They…

Read More

Top 5 Firefighter, EMT, and Medic Fitness Excuses…debunked

Are you (personally) letting excuses impede your fitness progress? Right now, more than ever, we as first responders need to make sure that we are managing our fitness and our stress. There are a lot of excuses that we can currently use, here is a post that debunks almost all of them… Time to GET FRF!

Read More

FRF Birthday Challenge Workout for First Responders.

Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!

Read More

Simple Rules for Firefighter Fat Loss.

All of a sudden you noticed your uniform is not fitting and you have gained some fat around your waist. Here are 5 things you should do to reverse the fat gain and get back into your uniform.

Read More

Try this Firefighter Mobility Routine to Alleviate Back Pain and Tight Hips

Tight hips and hamstrings can lead to low back pain and hip pain. This FRF mobility routine will help improve mobility and balance in these tight muscles and help improve performance. Give it a try.

Read More