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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
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.
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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…
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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 sweat tooth and lose that extra weight.
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Firefighters- START HERE to Improve Your Functional Fitness
The basics of health and fitness are actually not that hard to follow. This post from FRF simplifies and defines the fitness success formula you need to follow as a firefighter, EMT and/ or medic.
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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…
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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 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.