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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
5 Essential Fitness Truths for First Responders: Maximize Your Progress in 2024!
Are you ready to take your level of fitness to the next level? Here are five truths you need to understand in order to do so. In the intense and high-stakes world of firefighting, emergency medical services, or paramedic fields, keeping in top physical shape is essential, not optional. When you’re fighting fires, attending to…
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Top 21 Reasons First Responders Need to Exercise (Numbers 11-21).
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are reasons 11-21 that confirm why every first responder needs to consistently exercise.
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FRF Mobility Routine for First Responders
This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate pain and tension in those muscles. Perform this 50-second routine before your shifts and workouts especially if you are feeling tight and stiff. These movements will help you feel and move better on and off the fire/rescue scene.
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Top 21 Reasons First Responders Need to Exercise (Numbers 1-10).
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 21 reasons that confirm why every first responder needs to consistently exercise.
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Try this FRF 5K (+343 reps) Virtual Workout
FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try. Get fit and give back to the fire service. #GETFRF
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First Responder Fitness: 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.
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.