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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
22 Reasons First Responders Need to Exercise
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 22 reasons that confirm why every first responder needs to consistently exercise.
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Five Fitness Tools for First Responders
We as first responders rely on many tools to help us perform the tasks required on the emergency scene.
One common trait about all these tools is that they all require a physically capable body to operate them. Here is a great post from FRF with the fitness tools that every first responder should be using to help them perform when needed.
The Top Five Fitness Apps for First Responders
We, as first responders (firefighters, EMTs, and medics) face many challenges and stress. A continued exposure to stress can take a toll on our physical and mental health, making it imperative that we find ways to continually manage our physical and mental health. One way is to embrace technology and find apps and platforms that can help. In today’s world, there are countless fitness apps to choose from. So, which one should you download if you’re a firefighter?
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The Best Gifts for First Responders
One of the best gifts to give yourself or those you care about is something that promotes good health and fitness. Whether it be for yourself or someone else, here are some of the best gift ideas for any first responder.
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Fitness Tips for First Responders- The Holiday Twelve!
These twelve fitness tips will help you survive the holidays and thrive in the new year! Commit to improving your health and fitness this year! Your family, your crew and your community are counting on you. This is the year to build your first responder resilience.
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Healthy Firehouse Pancake Options
Pancakes, a staple in the firehouse brunch or breakfast menu yet rarely a healthy option. That is until now. Take a look and try these healthy firehouse pancake options. Your crew and/or family will not know the difference.
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.