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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 Performance- Stay Hydrated… Stay Alive
Heart attack and strokes are more likely to kill firefighters than an actual fire. A recent research article just confirmed one of the major reasons why. The research confirms that the physical demands of firefighting may trigger the formation of blood clots and impair blood vessel function — two factors associated with increased risk of…
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This Movement can Reduce Firefighter Injuries…
I have a confession to make…sometimes I skip my active warm-up exercises when I workout. We are all guilty of it (admit it). Let’s face it, sometimes you hit the gym or the workout room in the firehouse and are tired or short on time and will “sacrifice” the warm-up and stretching. I do…
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Firefighter Birthday Challenge Workout…
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. The last 4 years (including this one) I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement. This particular workout…
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Add this Exercise to Improve Fireground Performance…
We as fire rescue athletes are generally moving in unbalanced positions. Whether its climbing a ladder, pulling hose, or ventilating, we are usually in an unbalanced, split stance. Therefore one area of focus should be the deep balancing muscles of the core. These muscles play an important role in holding and stiffening the pelvis to…
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10 Simple Rules for Firefighter Fat Loss (2017 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,…
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Get Paid to Get Fire Rescue Fit in 2017!
Over $2,500 in cash and prizes will be given away to Firefighters, EMTs and Medics! YOU can Win and more importantly Motivate Others! Don’t wait, get your program and get 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 obesity…
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.