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
Firefighters- Squat this Way…
I often get emails and questions about ways to improve leg strength and recovery while in firefighting gear. We all know that stairs and climbing are major fire rescue movements performed on the fire ground so… improve your leg strength and you could improve your performance on the fire ground. One exercise in particular is…
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5 Reasons Why Firefighters Should Love Water…
Water is a firefighters best friend. Not only because it helps to suppress fires and cool environments but also because it an essential element of performance. Academies all over the country often talk about the importance of water for fire suppression but forget to mention how important it is “inside” the firefighter. Here is a…
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Fire Rescue Fitness Memorial Day Workout
Here is a great way to start your Memorial weekend. This is a little workout that will burn some calories, ignite your metabolism, and make room for some good summer food and spirits. I always like to do some morning workout or fun run with the family on Holidays, I find that I feel better…
Read MoreChange Your Stance to Improve Fireground Performance…
There are some very simple and quick adjustments you can make with your training that can go a long way in improving performance. Here is one of these adjustments…. Change your stance on some common exercises and improve your performance on the fireground. Click on the link below! Look for ways to incorporate more…
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And the 2017 FRF "Fit for Duty" Champion is…
Last January Fire Rescue Fitness launched the 2017 FRF Fit for Duty Challenge with the hopes of promoting health and fitness within the fire service. The goal of the Challenge was to motivate Fire Rescue Athletes to treat their health like “athletes” do, to workout and eat to better perform the duties of the job.…
Read MoreVote for the 2017 Fit for Duty Champion…
Congratulations to all the 2017 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 rescue…
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.