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FRF programs have helped thousands of firefighters, EMTs, paramedics, and flight nurses lose weight, gain strength and improve performance on (and off) the rescue scene.
Every FRF program includes everything you need to succeed:
The FRF Program of the Month
FRF just launched a new program and CHALLENGE for first responders. The FRF 40-day Resilience CHALLENGE is the most comprehensive fitness and wellness program FRF has ever created. This program is now available on the NEW FRF App platform and includes workouts, nutrition guides, coaching, motivation, and exercises on mental health and stress management. The new FRF App platform is more user-friendly and can be accessed via desktop, tablet, and mobile.
The program is now live! Click here to get started!
Take the FRF workout Quiz to discover the "best" program for YOU.
Meet Aaron Zamzow & FRF
Aaron Zamzow is the owner and and creator of FRF. He is a 18-year Firefighter and EMT in Madison Wisconsin and has worked in the fitness industry for over 25 years as certified and degreed Personal Fitness Trainer (NASM, NSCA-CSCS, ACE-PFT) and author. Aaron is on a mission to use his passion and experience to help 100,000 first responders get more fit for duty.
Valuable Nutrition Resources
Poor nutrition can lead to numerous health issues and impede your fitness progress. So we provide the tools to make eating healthy in and out of the firehouse easier. Every FRF Program includes:
- Nutritional guidelines
- Portion control guide and meal plan examples
- Hundreds of delicious recipes
- Healthy snack guide
Proof Our Programs Work
Latest from the FRF Blog
Firefighter "Fit for Duty" Workout Schedule
Do you workout on shift? Should you workout on shift and what is the best workout to perform? How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete. On one hand we know we should be working out to stay and get fit for…
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Try this Firefighter Bodyweight Challenge Workout- Get Lean and Strong
It can be very difficult to try to stay “fit for duty” on vacation, during the Holidays, or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually performed…
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Introducing the FRF Workout App for First Responders and Firefighters
Its Finally here! The FRF Workout App. This is the best workout App for firefighters, EMTs and medics. You spoke and we listened… Thousands of firefighters, EMTs, and medics have been using FRF workouts for the past 10 years. The results these first responders have achieved are motivating and speak to the effectiveness of the…
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Create an Effective Firefighter Workout Schedule
Should you do a workout on shift? The answer is “YES” but it should be part of a plan. Fire Rescue Fitness explains the best way to create a firefighter workout schedule for optimal performance on and off the fire/ rescue scene.
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First Responders Improve Mobility- Start Your Next Shift with these 3 Movements
Do you check your body every shift like you check your equipment and rig? Here is a great way every first responder should begin their shift. These movements will prepare your body for the rigors of the shift and day.
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Get Leaner, Stronger and Moving Better on the Fireground with these 10 Tips.
These 10 tips will not only help your uniform fit better this year, they will also improve your performance on and off the fire/rescue scene. Would you agree that a leaner athlete is a better athlete? I know this is a “loaded” question. A lot of the answer has to deal with the sport in…
Read MoreFire Rescue Fitness was created to provide resources to firefighter, EMTs and paramedics to help them get and stay fit for the fire and rescue scene. We provide workout programs, eating guidelines, recipes, and fitness tips that will help you (and your crew) get leaner, stronger and performing better on (and off) the fire/rescue scene.