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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
One of the Best Firefighter Exercises- Crawling
You read that heading correctly, crawling is one of the best exercises for firefighters. I actually think it is in the top 10 (you can find out my other 9 “best” exercises by clicking the link to the “10 Best” image on the right). Crawling is a great exercise to work core stability, strengthen…
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5 Healthy Food Hacks for Fire Rescue Athletes
Do you want to know how fit fire rescue athletes make nutritious meal choices? Here are some shortcuts, go-to recipes, cooking suggestions and go-to snacks for making the life of a fire rescue athlete a little healthier. Eating healthy with a demanding job can be difficult. Add in the fact that the firehouse is usually…
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Firefighter Exercise Upgrade- The Long Bar Row
One of the muscle groups that is easily fatigued on the fire ground is your grip and your glutes. This exercise modifies the traditional one arm row to help improve grip and glute strength. Why is this important? Advancing hose line is taxing on your grip and challenges your core and glutes. The long…
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Firefighter Fitness- How to Burn More Calories…
How to Make Your Body Burn More Calories. Here is the low down on weight gain/loss. Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but…
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Is counting calories important for Firefighter weight loss?
I get this question asked a lot: “Is counting calories important for firefighter weight loss?” Answer: While it sounds like a logical answer, counting calories is often too complex, time consuming, and full of errors. So, in today’s post I wanted to give you a better way to to figure portion and calorie control. Weight management…
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The Ultimate Firefighter Workout Program…
I created the Ultimate Fire Rescue Athlete Workout because I was discouraged by all of the programs on the market claiming to be geared toward firefighters. In most of these cases programs were written by trainers and not by firefighters. Its taken over 12 years, thousands of hours of research and hundreds of training sessions…
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.