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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
Fit Firefighters Do This Everyday…
Be Physically Ready for Duty- Your Daily Fitness Checkoffs. At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our…
Read MoreFirefighter Exercise Upgrade- Stir the Pot
This is the plank on steroids. The “stir the pot” exercise is similar to the plank except you rotate your arms in a circle while on the stability ball. This exercise will challenge your core and complete shoulder complex. You may want to start this exercise while on your knees then eventually move to the…
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Give the Gift of FRF!
Give the Gift of FRF this year! Do you have a friend or loved one that could benefit (or wants) one of the Fire Rescue Fitness Workout Programs for the holidays? From now until December 27th we created a way for you to to email any FRF program as a gift. Purchase any program and…
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Firefighter Workout Tip- Unilateral Training
Unilateral training (one weight) is very beneficial for firefighters, EMTs and paramedics. The fire-ground can be very unstable– icing conditions, high steps, inclines, all create challenges for the fire rescue athlete. To combat these unstable conditions you should be using unilateral training exercises. While training with both sides can be better for the ego by…
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Firefighter Workout- Post Holiday Edition
Happy post Thanksgiving! I hope you enjoyed the Holiday and carry the “thankful” attitude through the holiday season. I do not hope you carry the extra weight and lethargy that can occur during the Holidays. Yes, it is that time of the year where we have a tendency to overindulge and workouts seem to take…
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Firefighter Workout- FRF Thanksgiving Edition
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel…
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.