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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
Firefighter Fitness- Do this to take your workout to the next level.
Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground. A unique component that I’ve added to my workouts is a 10-minute Interval Overhaul. These interval Overhauls are a combination of exercises that challenges the total body,…
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Vote for the 2018 Fit for Duty Champion…
Congratulations to all the 2018 FRF Fit for Duty Challenge participants! This year over over 100 Firefighters, EMTs and Paramedics entered their results. There were many inspiring results and stories showing how the Fire Rescue Fitness Workouts have helped change lives and careers. Most importantly, our hope is that these results will help motivate more fire…
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Crew Workout Option for Firefighters, EMTs and Medics
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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Firefighter Flexibility Hacks to Improve Performance and Feel Better..
Attention firefighters, EMTs and medics. Stop neglecting your flexibility! I know its easy to skip your stretching and flexibility exercises. So, here are some easy “hacks” to help you incorporate more stretching into your workout and day. These will help you move better, perform better and ultimately could help you save a life! Click the…
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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…
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.