Results Start Here
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
Every firefighter should do this plank variation…
A weak core can cause all kinds of problems for first responders. Aaron Zamzow from Fire Rescue Fitness gives you the best variation to try if you are a firefighter, EMT or medic. Incorporate this exercise into your workouts and watch your performance, back strength and mobility improve. #GETFRF
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Benefits of Bodyweight Suspension Training for First Responders
Bodyweight training using a suspension system is very functional and beneficial for first responders. This post lists the major advantages of this training and explains why it is a good option for firefighters, EMTs and medics. #GETFRF
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Firefighter Fitness- 4 Reasons You are Not Seeing Results
There are many reasons why your level of fitness does not improve. Here are 4 reasons and what you need to do to combat them and start seeing results.
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Great Metabolic Workout for First Responders…
Here is a great workout for first responders. This workout will burn a ton of calories and improve recovery and mobility on the fire and rescue scene. Get your uniform fitting again! #GETFRF
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Fitness Motivation for First Responders- How to Stay Motivated and Positive…
One of the most difficult aspects of maintaining a good level of health and fitness is your mindset. We all have days that we do not feel like working out… And we all have days that we feel that our workouts “weren’t good.” Trust me, we all have them.
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How to Create a Full-body Fitness System for Home and the Firehouse
No access to equipment. Fear not, FRF is here to show you how to create a full-body fitness system that you can use at home and the firehouse….
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.