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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
How to Resist the Sweets in the Firehouse
If you are “jonesing” for some sweets, you might think it’s best to have just a tiny bit. Don’t! You will only wind up craving more. A study published by Obesity showed that we tend to associate food with internal feelings, like anxiety, stress or happiness. Or external stimuli, like the sirens or bells. Whenever…
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FRF (Fire Rescue Fitness) Thanksgiving Workout to burn some calories…
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning (or afternoon) calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on the Holidays, I find that…
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Is The Keto Diet Good for Firefighters?
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you…. Sound too good to be true? It probably is. Today I wanted to address the keto diet and give some insight to those fire rescue…
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One of the Best Exercises for Firefighters- The Carry
We as fire rescue athletes are generally moving in unbalanced positions. Whether its climbing a ladder, pulling hose, or ventilating, we are usually in an unbalanced, split stance. Therefore one area of focus should be the deep balancing muscles of the core. These muscles play an important role in holding and stiffening the pelvis to…
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Fire Rescue Fitness Workout to Honor Veterans
Today I have a special Firefighter Challenge Workout to honor America’s true heroes….our Veterans. Thank you for your service and sacrifice! This workout is 11 minutes of strength exercises followed by an 11 minute cardio interval (11-11 for Veterans Day). The exercises can be changed based on available equipment and level of fitness.…
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Better Nutrition with these Healthy Hacks…
Do you want to know how fit fire rescue athletes make nutritious meal choices? Here are some shortcuts, go-to recipes, cooking suggestions and go-to snacks for making the life of a fire rescue athlete a little healthier. Eating healthy with a demanding job can be difficult. Add in the fact that the firehouse is usually…
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.