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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
5 Fitness tools Every Firefighter Must Use.
Ladders, saws, fire hose, the irons, water can, spreaders, cutter, are all traditional tools that every firefighter needs and uses. We use these every day to help us perform forcible entry, fire attack, search, and rescue. Many feel that without these, we would not be able to function on the fire and rescue scene. I…
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3 Exercises to Improve Firefighter Performance and Reduce Injuries…
There are certain parts of the body that we, as fire rescue athletes, are more likely to injure. If you look at the statistics of firefighter injuries you would see that they most commonly effect the back, the shoulders, and the knees. Also, as society continues to become more sedentary and glued to TVs and mobile…
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Motivational Monday- How FRF Got Started.
My name is Aaron Zamzow. I’m a Firefighter, Training Officer, and EMT in Madison Wisconsin, and a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness (www.firerescuefitness.com) a company dedicated to creating products and blogs focused on keeping Firefighters, EMTs, and Paramedics in the top physical condition and…
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Firefighter On-duty Interval Workout…
I get a lot of emails asking for good workout options for the firehouse when on-shift. Working out on-shift is a major concern, you want to make sure you keep your body in good “fit for duty” condition but also want to make sure you have enough “left in the tank” to respond and perform…
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Firefighters- Are You Exercising or 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 fitness progress. Why? Because we are all creatures of habit…
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Firefighter Bodyweight Workout to Boost Metabolism and Performance
Total Body “Progressive” Bodyweight Challenge Workout. I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs. This is one of the workouts you will find in the FRF Fat Loss for Firefighters Workout Program (click here to read more about this workout used by thousands of firefighters). It is…
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.