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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 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 MoreTry This Challenging Firefighter Core Exercise…
I love a good challenge. Lately around the firehouse I’ve been challenging my crew with new workouts and exercises. One exercise that is fairly difficult has become a crew favorite. The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination. Check out…
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Firefighter Progressive Body Weight Workout.
Total Body “Progressive” Body weight Challenge Workout. I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs. This is one of the workouts you will find in the FRF Fat Loss for Firefighters Workout Program (click here to read more about this workout used by thousands of firefighters). It…
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Stop Exercising! And Start Training for Optimal Firefighter Fitness…
Yes you read that correctly! Before I worked as a firefighter, I was a trainer in both large and small health clubs. During that time I would see a lot of people exercising consistently and with good intensity but only make a limited amount of fitness progress. Why? Because we are all creatures of habit…
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P90x for Firefighter Fitness- The Good, The Bad, The Ugly?
It’s often said that any movement is better than no movement at all. I personally have to agree with that statement, I think its imperative that everyone (especially Fire Rescue Athletes) are active. The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters? Ideally, we…
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.