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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
FRF MOBILITY FOR “MO”VEMBER CHALLENGE
Motion is Medicine! Join the FRF Nation and challenge yourself to get more mobile for Movember. Perform at least 60 seconds each day and change the face of men’s health..
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Defining “Functional” Fitness for First Responders.
What does the term functtional training mean? In the context of firefighters, EMTs, and medics how do we train more functionally and how can that help us perform better on the job. Aaron Zamzow from FRF answers that question in this great article.
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First Responders- Try this FRF 5K (+343 reps) Challenge Workout
FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation and the FRCE. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF
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First Responders: Stay Motivated with These Tips
The key to maintaining and making fitness progress is to make sure you focus on keeping your mind right and staying consistent with your workouts. These tips will help any firefighter, EMT, and/or medic overcome a lack of motivation and continually make fitness progress.
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Tasty and Healthy Chicken Salad with grapes, apples, and walnuts.
Chicken salad is a great option for hot summer days in the firehouse (or any house). This recipe is quick, easy, and sure to please everyone in your crew. Give it a try.
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Discover the Best Functional Chest Exercise for First Responders.
What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the Alternate Arm DB Press. This is a great exercise to work the chest and upper body while improving balance and core strength.
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.