Time to Get Fire Rescue Fit

The FRF mission is to create and promote resources and workouts to help First Responders (any responders) improve performance, reduce injury, and prolong happy careers.

Looking for a workout program or for some fitness tips?  FRF has you covered.

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.

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Every FRF program includes everything you need to succeed:

  • Complete program with workouts and calendar
  • Nutrition guides and recipes
  • Direct access to coaching and motivation
  • Access to the NEW FRF App platform (mobile, tablet, desktop)
  • How-to videos and exercise tutorials

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

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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. 

Click here to read more about Aaron and FRF.

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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
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Proof Our Programs Work

Latest from the FRF Blog

How to set-up an effective Firefighter Workout.

By Aaron Zamzow (ZAM) | September 4, 2019

One of the more common questions I get via the FRF Facebook page and from the seminars I give is:  How should firefighter, EMTs and  medics set-up their workouts?  What exactly should be included?” Today, I want to answer those common questions.  Over 10 years ago I created the first of many Fire Rescue Fitness…

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Get FRF (Fire Rescue Fit) with the Fit For Duty 500

By Aaron Zamzow (ZAM) | August 7, 2019

Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…

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How to Fight Obesity in the Fire Service.

By Aaron Zamzow (ZAM) | June 28, 2019

This is scary. We as a fire service need to provide resources and education to help change our health and fitness culture. Rates of overweight and obese individuals in the fire service are higher than those found in the general public, according to a new study.  Researchers looked at the body composition of both career…

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Top 5 Firefighter Fitness Apps

By Josh Fulk | June 15, 2019

As Firefighter Fitness becomes more critical due to the continuing challenges that we face. It becomes ever so important that we track our workouts, nutrition, and have options to release pressure while on shift. So here are the Top 5 Firefighter Fitness Apps for the Fire Rescue Athletes getting Fit for Duty. 1.) My Fitness…

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FRF Metabolic Workout to Burn some Memorial Day Calories

By Aaron Zamzow (ZAM) | May 26, 2019

Try this highly metabolic workout to help you burn some of those Holiday Calories… Here is a great way to start your Memorial weekend.   This is a little workout that will burn some calories, ignite your metabolism, and make room for some good summer food and spirits.  I always like to do some morning workout…

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Vote for the 2019 (round 1) Fit for Duty Champion…

By Aaron Zamzow (ZAM) | May 24, 2019

Congratulations to all the 2019 FRF Fit for Duty Challenge participants! This year over over 100 Firefighters, EMTs and Paramedics entered their results.  There were many inspiring results and stories showing how the Fire Rescue Fitness Workouts have helped change lives and careers. The intention of the Fit for Duty Challenge is to help motivate others…

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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.

Your crew, your family, your department depend on you!