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
Exercises that Improve Firefighter Performance and Reduce Injuries…
Shoulder pain, knees ache, back hurt? These are common themes for firefighters bodies. Aches and pains are common but they don’t have to be. Here are 3 exercises that will help alleviate those aches and pains and help you perform better on (and off) the fire/rescue scene.
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How to Reduce Workout Injuries in Firefighters
Reduce injuries with these fitness tips. Some people know exactly when it happened. They may have heard a pop in their shoulder, or felt like someone slapped them hard across the back of their leg. For others, it wasn’t a sudden snap that sidelined their workouts; it was just gradual overuse that caused joints or…
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Firefighter Fitness- 4 Reasons You are Not Seeing Results
Simple adjustments can go a long way to help your fitness progress. Its the dead of winter (at least here in the US), football season is over and spring seems so far away. This is also the excuse season, the time of the year where most people fall off the fitness wagon and start to…
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Firefighters, Stop Exercising and Start Training…
Yes, You Read that Correctly. Stop Exercising and Start Training. Yes, you read that correctly! Before I worked as a firefighter, I was a trainer in both large and small health clubs. During that time I would see a lot of people exercising consistently and with good intensity but only make a limited amount of…
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Fire Rescue Fitness Birthday Challenge Workout
Earn Your Cake with this Fire Rescue Fitness Birthday Workout. The last 5 years (including this one) I have completed this special “Birthday” workout (on my birthday..lol) to help me measure my fitness and determine where I need improvement. This particular workout doesn’t require a lot of equipment and can be done at home…
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To Supplement or Not?
What supplements do you take? This is a common question that you hear around most gyms and firehouses this time of the year and one that I get a lot via the www.firerescuefitness.com blog and our FRF Facebook Page, so I wanted to briefly address what some good possible supplement options are. I also wanted…
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.