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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
Calories In vs. Calories Out for Weight Loss
First responders, the key to maintaining a healthy weight relies on your understanding of the principles of the calories in versus calories out equation.
The First Responders Guide to Percussion (massage) Guns
Have you used a percussion or massage gun? Discover the best way to utilize this new device to optimize your performance and alleviate those aches and pains. And, learn which ones are worth the investment.
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…
Firefighters- START HERE to Improve Your Functional Fitness
Discover how to train more functionally for the fireground and the functional fitness formula you need to follow as a firefighter, EMT and/ or medic. Time to get functionally fit for duty.
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!
Try this Firefighter Mobility Routine to Alleviate Back Pain and Tight Hips
Tight hips and hamstrings can lead to low back pain and hip pain. This FRF mobility routine will help improve mobility and balance in these tight muscles and help improve performance. Give it a try.
Fire 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.