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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
Get Fire Rescue Fit in 2018! Win Cash, Prizes and Motivate Others…
Over $3,000 in cash and prizes will be given away to Firefighters, EMTs and Medics! YOU can Win and more importantly Motivate Others in the Fire Service! Get Your Plan Started Today! The purpose of the contest is to motivate Firefighters, EMTs and Medics to change the unhealthy culture of the fire service. Statistics show that the…
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Healthy Turkey Loaf for the Firehouse
Tis the season for Turkey…loaf. I know how difficult it can be to find some good staple healthy meals for the firehouse (or any house for that matter.) Here is a great recipe that I use. It is easy to prepare and takes only 30 minutes. Add a salad or some vegetables to the plate…
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Get Fire Rescue Fit- Thanksgiving Workout Option
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning 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 I feel…
Read MoreFRF Special 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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Do These 3 Things 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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Are you FRF (Fire Rescue Fit)?
Are you FRF (Fire Rescue Fit)? We all may answer that question differently. The reason behind that question though is simple… Are you ready for the demands of the day, of the job, of the tasks that you must do as a fire rescue athlete? Sometimes our fitness gets away from us and we may…
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.