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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 Challenge 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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Firefighter Metabolic Workout
Baseball season is now over. Congrats to the Chicago Cubs for FINALLY breaking their streak. I hope you enjoyed the game, the stress eating, the cocktails and treats that with this epic World Series. I do not hope you carry the extra weight and lethargy that can occur after an epic victory and party……
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Simple Rules for Firefighter Fat Loss…
Firefighters, EMTs and Medics (Fire Rescue Athletes)…. 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…
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Healthy Snack Ideas for Firefighters…
Everyone (especially around the firehouse) loves a good snack. But what actually is a “good” snack for firefighters. If you ask some firefighters, they will define a good snack as something that tastes great(usually with lots of sugar) but doesn’t fill you up like a meal. If your stomach starts rumbling and lunch is still…
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Firefighter Fitness- 5 Ways to Reduce Workout Injuries…
Some people know exactly when it happened. They may have heard a pop in their shoulder, or felt like someone slapped them hard across the back of their leg. For others, it wasn’t a sudden snap that sidelined their workouts; it was just gradual overuse that caused joints or muscles to wear down and eventually…
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The FRF Ultimate 9/11 Tribute Challenge Workout
Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day). I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to…
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.