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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
Essential Firefighter Workout Components
What are the components that every firefighter, EMT and medic should include in their workout programs? While there is not a “one size fits all” answer, there are five essential things that fire rescue athletes need to incorporate into their workout programs. Here they are…
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Firefighters- Fix those Tight Hip Flexors with these tips.
Tight hips and lower backs are very common in the fire service (and in society). If not addressed tight hips can lead to huge issues in your back and legs. Here are three exercises and steps you must take to help alleviate tight hips.
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5 Reasons Why Every Firefighter, EMT and Medic Should Do Yoga.
Yoga, mobility and stretching can help improve performance and the mental health of any firefighter, EMT and medic. Here are 5 great reasons why we all need yoga…
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Try the FRF 300-Rep Challenge Workout
No time, No equipment, No excuses. Great workout option for firefighters, EMTs and medics. This workout will boost metabolism and performance. Great for all levels of fitness. #GETFRF
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Do You Need to Supplement for Fitness Gains?
What supplements should I take? A common question heard around a lot of gyms and firehouses. There are many things to consider, take a look at this post…
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How to GET FRF this Year!
The Five Steps Every First Responder Must Take to Improve Their Fitness in 2021. This is the time of the year that we all have a tendency to reflect on the past and set goals for the next year. If one of your goals is to get leaner, stronger, and more fit for duty, I…
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.