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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
Create a Fun and Effective Workout for Your Crew…
Training on-shift with your crew can be challenging for many reasons. Calls, lack of motivation, crew members are at different levels of fitness…. the list goes on. You also have to take into consideration the fact that you must leave some “gas” in the tank and don’t want to burn out and bonk on a…
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Firefighter Bodyweight Challenge Workout.
No Equipment, No Problem. Perform this workout when you cannot get to the gym or firehouse. It can be very difficult to try to stay “fit for duty” on vacation, during the Holidays, or if you don’t have access to a lot of equipment. You could always go for a walk, do some stretches and/or maybe run…
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Easy to Follow Nutrition Tips for the Firehouse (or any house)…
Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the culture of the fire service (to a healthier one) cooks and food choices need to get better. Here are…
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Do This to Stay Fit In (and Out) of the Firehouse
It seems like fitness information is coming from every angle these days. Experts tell us that we need to “do yoga, do crossfit, do low intensity, do high intensity, do weights, don’t do weights.” It can get to be very frustrating and in some cases overwhelming. My goal with FRF is to sift through all…
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Firefighter Challenge Workout for your Crew
Great Crew Total Body Challenge Workout for the Firehouse (or any gym). Here is a great assessment and/ or workout to challenge your entire body. The workout does not require a lot of equipment so you can do it at the firehouse (or your house). You can substitute these exercises if you want based on…
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The Essential Rules of “Good” Firefighter Nutrition
Eat This. Don’t Eat That. Eating healthy or figuring out how to eat healthy, can be a very frustrating thing. So today, I wanted to give you some great rules (and a golden rule) to help you simplify “healthy” eating. First of all, there are a couple of basic rules of healthy eating that every…
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.