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
Firefighter Interval Overhaul Workout Option…
Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground. A unique component that I’ve added to my workouts is a 10-minute Interval Overhaul. These interval Overhauls are a combination of exercises that challenges the total body,…
Read More
One of the Ten Best Firefighter Exercises- Farmers Carry
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…
Read More
Fire Rescue Fitness 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…
Read More
"Pull" for Better Firefighter Fitness
The muscles of the back are used for almost every motion on the fire and rescue ground– pulling hose, moving patients, climbing ladders and stairs (grabbing the hand rails) to name a few. Here is an exercise you need to add to your Fire Rescue Workout to insure you are strengthening theses valuable muscles. I honestly…
Read More
"Pull" for Better Firefighter Fitness
The muscles of the back are used for almost every motion on the fire and rescue ground– pulling hose, moving patients, climbing ladders and stairs (grabbing the hand rails) to name a few. Here is an exercise you need to add to your Fire Rescue Workout to insure you are strengthening theses valuable muscles. I honestly…
Read More
Firefighter Fitness- 4 Reasons Why You are Not Seeing Results…
Its the dead of winter, football season is over and spring seems so far away. This is also the excuse season, the time of the year where most people fall off the fitness wagon and start to make excuses. Its especially easy to make excuses and miss workouts if your not seeing results. So, today…
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.