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

Top Five Fitness Trends in the Fire Service for 2019.

By Aaron Zamzow (ZAM) | April 24, 2019

Are you seeing these fitness trends in your firehouse yet?

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Top 5 Firefighter Fitness Excuses…debunked

By Aaron Zamzow (ZAM) | April 4, 2019

Excuses are like____________ (fill in the blank). We all have them and use them… But, do you (personally) let excuses impede  your fitness progress?  That’s really a trick question.  If we are all brutally honest with ourselves we know that excuses are inevitable and using them is going to happen. The trick however, is to…

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5 Reasons Every Firefighter Should do Yoga…

By Aaron Zamzow (ZAM) | March 24, 2019

You may never thought the word yoga would be said in the in the same sentence with “firefighter.” If you ask someone who’s never done yoga (or any form of it) what they think it involves, the usual response is “stretching and meditation.” It’s always great fun to see someone in a yoga class for…

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Healthy Snack Options for Firefighters, EMTs and Medics…

By Aaron Zamzow (ZAM) | March 20, 2019

Calls, training, and other responsibilities can get in the way of good nutrition. Be prepared with these great snacking options. Nutrition plays a very large roll in your health and fitness.  Unhealthy eating habits have contributed to the obesity epidemic in the United States and especially in the fire service.   A poor diet is associated with…

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Firefighter Fitness- Do this to take your workout to the next level.

By Aaron Zamzow (ZAM) | March 15, 2019

Interval training is very applicable to what we do on the fire ground.  A unique component that I’ve added to the end of my workouts is a 10-minute Interval Overhaul or “afterburner.”  These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work…

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Workouts that Incorporate Fireground Movements..

By Aaron Zamzow (ZAM) | March 13, 2019

FRF Afterburners are a great way to burn fat and incorporate fireground movements into traditional workouts. Give them a try!

Read More

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!