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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 Exercise Upgrade- Shoulder Press
This post shows you a way to change the traditional shoulder press to a more fire ground functional exercise. We, as Firefighters, EMTs and paramedics are constantly required to lift loads in very awkward positions. In order to prepare for these scenarios, fire rescue athletes must focus their workouts on training not only on…
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Combating the Obesity Epidemic in the Fire Service…
This is scary…We need to change. Rates of overweight and obese individuals in the fire service are higher than those found in the general public, according to a new study. + Researchers looked at the body composition of both career and volunteer firefighters across the nation, with overweight and obesity rates ranging from 73 percent…
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Healthy Eating Tips for the Firehouse (or any house)
Some of my more popular posts lately involve nutrition around the firehouse (or any house). I was doing some research for my next article (stay tuned for that) and came up with some quick and easy “healthy eating” tips that any fire rescue athlete can apply. Take a look at these and see how you…
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Firefighter Fitness- Combating the Obesity Epidemic in Firefighters
This is scary…We need to change. Rates of overweight and obese individuals in the fire service are higher than those found in the general public, according to a new study. + Researchers looked at the body composition of both career and volunteer firefighters across the nation, with overweight and obesity rates ranging from 73…
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Do This to Be a Stronger Firefighter….
Balance, coordination, power, strength, cardiovascular recovery….all essential fitness traits of the “fit for duty” Fire Rescue Athlete. If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits. One of the most overlooked is balance and coordination. As a trainer, I get asked how and when…
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Firefighter Fitness- Do this to REDUCE Injuries…
Flexibility is often the most overlooked aspect of a an effective firefighter workout. Participating in an appropriate warm-up and cool down and stretching program has shown to help firefighter performance and reduce injuries by: Increasing physical efficiency and performance Increasing neuromuscular coordination Decreasing risk of severity of injury Decreasing risk of lower back pain Decreasing…
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.