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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
Firefighters and Cancer Prevention- Start Here to Reduce Your Risk
The latest research shows that firefighters are more likely to develop cancer than the general population. There are, however ways to reduce your risks. Fire Rescue fitness has created a list of the five best ways to reduce your risks of cancer as a firefighter, EMT, and/or medic.
Thriving Under Pressure: 5 Essential Truths for the Resilient First Responder
Are you ready to build Resilience and take your fitness to the next level? Here are five truths you need to understand in order to do so. In the high-stakes world of firefighting, EMS, and law enforcement, physical and mental readiness isn’t just a goal-it’s a requirement. Whether you are dragging a line, performing high-quality…
The Best On-Shift Workout to Build Resilience Without Redlining
One of the most common questions I get is how to train on shift without “redlining” before the tones drop. It’s a delicate balance: you need to be fit for duty, but you have to leave enough in the tank to perform when someone is having their worst day. After years of experimenting at the…
Beyond the Call: Fueling Your Body with the Right Fats
Learn how to optimize your performance and combat the effects of high-stress shifts with this firefighter’s guide to healthy fats. Discover which cooking oils reduce chronic inflammation, support hormone balance, and build long-term resilience for first responders.
26 Reasons First Responders Need to Exercise in 2026
As a first responder, you need to face the fact that exercise and good health are essential for performance and career longevity. Here are 23 reasons that confirm why every first responder needs to consistently exercise.
4 foods that help firefighters combat heart disease…
Its been very well documented that the leading cause of firefighter-on-duty deaths is related to heart disease. Recent research has discovered that more than 70% of US firefighters are overweight or obese (click here for the research), exceeding the national average for adults. Obesity and heart disease are major threats to firefighter health and safety…
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.