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
Firefighters Turkey Day Metabolic Workout
Here is a great workout option that will help you burn all those Thanksgiving Day calories. Thank you for your service… Give Thanks, eat some bird, stay fit.
Read More
Rules of Healthy Firefighter Nutrition
Eat this, do not eat that. Eating healthy can be confusing and difficult, especially in the firehouse. Here are some easy to follow tips that will keep you fit…
Read More
Fit Firefighters Daily Checklist
Staying fit for duty and for life is possible if you stay consistent with healthy habits. Here are 3 healthy habits that will help you stay fit for your career and life.
Read More
The Best Workout App for Firefighters, EMTs and/or Medics
All Fire Rescue Fitness Workouts now include the FRF/ TrainHeroic Tracking app. Keep track of your progress, chart your workouts with our new app…
Read More
Flexibility Hacks for Firefighters…
Are you foam rolling, actively warming up and utilizing the FRF 4-minute stretch routines? You should be, this post will describe how and why.
Read More
How to Avoid Sweets in the Firehouse.
Sometimes its tough to avoid all those sweets in the firehouse (and in any house). Here are some ways you can avoid them and why it works…
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.