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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
Firefighters- Do this Exercise to Reduce Back Injuries
Back injuries suck. While not 100% avoidable, there are some things that you can do to prevent them. A lot of injuries of firefighters, EMTs and medics occur due to excessive torque on the back while twisting. Moving patients to a cot, advancing heavy firehose, and carrying equipment all involve some twisting that can wreak…
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Fit Firehouse Cooking- How to make pork tenderloin.
Tasty Pork Tenderloin should be a staple in any firefighters recipe box Pork tenderloin is a boneless piece of meat cut from a muscle that runs along the central spine above the ribs and belly. Unlike a leg or shoulder muscle, it’s not directly used for walking around. And that’s why the meat is so…
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Fit Firehouse Cooking- Fiber Bombs…
Fun and Easy Snack for the Crew. Full of fiber and protein too. Looking for a healthier dessert or snack for you and your crew? This is a crew and family favorite. These “Fiber Bombs” have some good protein and a ton of fiber. **Caution only have 1 or 2 of them, any more may…
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Be mobile, Reduce Injury, and Improve Performance with this 4-minute Routine
Mobile and flexible athletes move more efficiently and can be less likely to suffer injury. Unfortunately, from my research I have found that stretching is the most often “skipped” part of an athlete’s workout. For one, it’s done at the end of the workout when you just want to be finished. And, for two, it…
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Fit Firehouse Recipe- Slow Cooker Salsa Chicken
Simple, easy and tasty chicken recipe for your crew and/or family. SLOW COOKER SALSA CHICKEN All you need are 2 simple ingredients to make this slow cooker shredded chicken — good salsa and chicken! TOTAL TIME: 4- 6 hours (depending on temperature cooked) PREP TIME: 5 minutes MIN COOK TIME: 2-3 hours on high, 4-6…
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Easy Fat Loss Trick for the Firehouse (or any house).
Use this trick to help you manage your nutrion and lose fat. Healthy Eating Habit: Eat slowly and STOP EATING when you are 80% full. To understand why this works, let’s look at the science to support this notion. The brain is always behind the stomach in signaling that we are full. Hunger and satiety…
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.