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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! This is the perfect program to follow the GET FRF in 40 Days (At Home) Program.

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 Fire Rescue Fitness and the Foundations Program.

The Foundations Program Includes

Foundations Calendar

Complete Comprehensive Workout Calendar - 60-day training calendar with a daily workout plan that 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 - FRF 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.


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.


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.

Stretch Routine

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.


Special Access to the FRF Workout Crew - Get access to the Private FRF Facebook group where you can connect with over 1500 like minded first responders that are using FRF.  You also get access to special Q and A sessions and live videos.


Purchase Today and Get Entered into the GET FRF Challenge and Get the FRF "Failure is NOT an Option" Workout shirt along with other FRF Swag. 

Order today and also get these bonuses...


Start the FRF Foundations Workout Program today and I will teach you how to eat to perform and lean up with the (new and improved) FRF Lean Eating Guide.  The PDF manual and included bonus resources will give you:

Six easy to follow guidelines to get you lean and “fit for duty​​​​​​​

A NEW portion control guide. No more counting calories!

Teach you how to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right...

Provide Example meal plans and recipes...

Includes a tutorial on supplements. What do you need (if any) and why…

And these bonuses...

The FRF Foundations Program has everything you need to succeed.


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 GET FRF (Fire Rescue Fit) Challenge Special Pricing!

Regularly $89.99

Today Only $35

Real Results!
Hear what others have to say about the FRF Foundations Workout Program

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

"The Foundations program help me lose 9 lbs. of fat and  improved every aspect of my fitness.  The workouts also helped me with our physical abilities testing, I was able to cut my time down and finish with the top level. 

My results also helped to motivate my crew.  They enjoyed the crew workouts and even started eating better with me.

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

-John Patrick Haymore Jr 


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 Foundations Program 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 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

Jesse Lauruhn lost fat and gained muscle!

"The Foundations 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 the workout program was having friends and family notice that I’ve lost weight.  This has increased my confidence!

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

Thank you Aaron and FRF Nation for helping me be a better fire rescue athlete..."

-Jesse Lauruhn


Start Today! 


Get the Workouts, Eating Guide, Recipes, Gym Companion and Log Sheets...

Also Get Access to the FRF TrainHeroic App and FRF Coaching Group, and...

Get the "Failure is Not an Option" Workout Shirt and get a chance to win cash and prizes in the GET FRF Challenge.

Get Started TODAY and get the FRF Workout Shirt