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
Improve Your Performance with this 500 Rep Firefighter Workout
Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…
Read More
First Responders- 5 Ways to Reduce Sugar
Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweet tooth and lose that extra weight.
Read More
FRF Birthday Challenge Workout for First Responders.
Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!
Read More
Improve Upper Body Strength and Performance with this Movement
What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the kneeling shoulder press. This is a great exercise to work the postural muscles of the shoulders and upper back and core. Click to link to hear more…
Read More
Why Zone 2 Cardio is a Game-Changer for Firefighters and First Responders
Zone 2 cardio is essential for first responders, enhancing endurance, recovery, and mental resilience crucial for managing emergency situations. It operates at 60-70% of an individual’s maximum heart rate, promoting fat oxidation for energy and improving cardiovascular health. Incorporating multiple Zone 2 sessions weekly, alongside strength training, fosters better physical preparedness and hardiness. This training method not only benefits personal health but also ensures that first responders can effectively serve their communities by optimizing their readiness and performance.
Read More
Improve Core Strength and Reduce Back Pain with These Exercises
These three exercises can dramatically improve the way you move on and off the fire/ rescue scene. They can also reduce back pain and improve core strength. Are you doing these?
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.