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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
The Best Core Exercise for Firefighters
I hope I got your attention with the title of the post. This is a debatable topic- The best core exercise for firefighters. There are literally hundreds of different core exercise options but one thing we all can agree on is that a strong core is essential for “strong” movement. And, that every aspect of…
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FRF Labor Day Weekend Workout…
Here is a great way to start your Labor Day weekend. This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good weekend food and spirits. I always like to do some morning workout or fun run with the family )or the crew) on Holidays,…
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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 and…
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Best Nutrition Advice for Firefighters…
Today I wanted to piggy-back on my post about Saving Firefighters Lives (keep the comments and emails coming). I know that in health and fitness sometimes the best results are obtained from the simplest advice. So here goes, in my opinion the absolute best thing you can do to lose weight, get healthy, or live a…
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How Do You Define Firefighter Fit?
Are You Firefighter Fit? Most people, when asked this question, will normally think about how much weight they can lift or if the are overweight or not. I argue that being “firefighter fit (fire rescue fit) is much more than that. You may be able to lift heavy weights but that doesn’t necessarily mean that you…
Read MoreEssential Core Exercises for Fire Rescue Athletes…
Fire Rescue Athletes are at a very high risk of back injury, as a matter of fact almost 50% of all firefighters will experience some type of back injury during their career. Effective core training brings about a proactive approach to protecting your body and joints (especially your back) from injury. Core strength consists of…
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.