Results Start Here
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 Tabata Workout Option to Improve Performance
Have you heard of Tabata? This is an unusual style workout floating around a lot of gyms and firehouses lately. I wanted to explain what it is and how we, as fire rescue athletes, can incorporate it into an effective workout. “Tabata” is the name of a particular type of workout program that provides increased…
Read More
Fire Rescue Fitness Birthday Challenge Workout to Improve Performance
I like challenge or out-come based (OCB’s) workouts because: #1 They are tough, #2 They are a great way to measure your level of fitness and #3 they can improve performance (if they include an active warm-up and some stretching). The last 4 years (including this one) I have completed this special “Birthday” workout (on…
Read More
Stay Fit for Fire (and for Life) by doing these 3 things…
Lets face it, plateaus happen. There are certain days, months and weeks that you don’t feel like you are making any fitness progress. Maybe you just took a vacation or had a rough shift and just don’t want to workout. It doesn’t matter if you are a career firefighter, volunteer firefighter, an EMT or…
Read More
10 Simple Rules for Firefighter Fat Loss (2018 Edition).
Would you agree that a leaner athlete is a better athlete? I know this is a “loaded” question. A lot of the answer has to deal with the sport in which the athlete is participating. One thing that research shows is that a leaner athlete is a “more efficient” athlete. When it comes to firefighters,…
Read More
Top Five Fitness Trends in the Fire Service for 2018.
Every year I try to take some time to evaluate current fitness trends in the general public and in the fire service. I have been very fortunate to have some great connections in both industries, based on my research and numerous conversations with colleagues, I’ve identified some of the fitness trends we are most likely…
Read More
How to Create a Firefighter Workout Schedule
Do you workout on shift? Should you workout on shift and what is the best workout to perform? How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete. On one hand we know we should be working out to stay and get fit for…
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.