Please utilize these resources to help you get and stay frf.

Thanks for being a member of the Fire Rescue Fitness Nation.  You obviously take pride in your work and want to be and stay "Fit for Duty."  Please feel free to download, print, post and share these resources and workouts to the members of your department.

frf app for all workouts
Check out all of our Fire Rescue Fitness Workouts.  All programs include eating guide, recipes, FRF tracking app, coaching and access to our private FRF Workout Crew.
Use code getfrf2021 for a FRF Crew discount.
daily fitness checklist

Firefighters Daily Fitness Check-offs

essential components insta

Essential Components of a Fire Rescue Workout

FRF- Stay Hydrated, Stay Alive

Fire Rescue Athlete's Guide to Proper Hydration


Why Sugar is Bad For YOU

mobility cardio and strength

A Great Fire House Workout

10 Tips to Avoid the Cold and Flu in the Firehouse (1)

10 Ways to Avoid the Cold and Flu


Stay Safe and Healthy,
Aaron Zamzow


  1. Sarah Domyan on January 10, 2022 at 11:09 pm

    Hi! I’ve bought two programs over the years (first one back in 2015) and have enjoyed using them. I have not used them in awhile due to back issues. I am currently post op from a spinal fusion and looking to start a program again (with my surgeons blessing). I am curious about the member portal. Is that something new for the newer programs?

    • Zamzowfitness on January 13, 2022 at 11:45 pm

      Hey Sarah, sounds like you are on the mend. Yes, a couple of years ago we added access via a new portal system. That was the first phase of a new app program. I am happy to announce that we now have our own app platform for the programs. Over the next month or so we will be moving to that new platform. Send me a message and we will find the best way to get you going.

  2. James HUnt on February 21, 2024 at 9:05 pm

    Hey Aaron – I work out nearly day. Keep up the fitness threads!

    Cheers – James

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