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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
The Firefighters Guide to Staying Fit Through the Holidays.
Optimize Your Health and Fitness This Holiday Season: Essential Tips for Firefighters
As the holiday season approaches, stress levels often rise while overall health tends to decline. For firefighters, maintaining fitness and nutrition during this busy time can be challenging. It’s all too easy to set aside your health goals until the new year. But this year, let’s commit to making health a priority – after all, it’s the “Year of Health”!
To help you maintain your fitness progress and manage stress during the holidays, we’ve compiled essential fitness tips specifically for firefighters. These actionable strategies will keep your waistline in check and help you navigate the season with ease. Embrace the holiday spirit while prioritizing your well-being with these firefighter-focused health and fitness tips!
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Improve Upper Body Strength and Performance with this Movement
What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the kneeling shoulder press. This is a great exercise to work the postural muscles of the shoulders and upper back and core. Click to link to hear more…
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Firefighter Tabata Workout Option to Improve Performance
Looking for an efficient and effective way to improve your cardio performance on (and off) the fireground? Try this FRF Firefighter Tabata Interval…
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Fueling the Fire: 5 Steps to Crafting Healthy and Balanced Meals for Firefighters
As firefighters, maintaining our physical health and energy levels is crucial for performing at our best on duty. One key aspect of this is ensuring we fuel our bodies with nutritious and balanced meals. By following these five simple steps, we can create meals that not only taste great but also provide the essential nutrients we need to stay energized and focused throughout our shifts. Let’s explore how we can easily incorporate healthy eating habits into our busy and demanding schedules to support our overall well-being as firefighters.
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How to Reduce Heart Disease in Firefighters
There is a hidden reason so many firefighters die from heart attacks. Discover the why and how firefighters can reduce their risk of being a “heart attack” statistic.
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The Five Steps Every First Responder Must Take to Improve Their Functional Fitness
How can you improve your functional fitness and be better prepared for the rigors of the job as a first responder (firefighter, EMT, and/or paramedic)? Start by reading and applying these steps… #GETFRF
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.