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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 2015 FRF Fit for Duty Champion is…
Last January Fire Rescue Fitness launched the first FRF Fit for Duty Challenge with the hopes of promoting health and fitness within the fire service. The goal of the Challenge was to motivate Fire Rescue Athletes to treat their health like “athletes” do, to workout and eat to better perform the duties of the job.…
Vote for the 2015 FRF Fit for Duty Challenge Top 5.
Congratulations too all the 2015 FRF Fit for Duty Challenge participants! The first annual contest had over 100 Firefighters, EMTs and Paramedics enter their results. There were many, many great and inspiring results and stories showing how the Fire Rescue Fitness Workouts have changed their lives and careers. Most importantly, these results will help motivate…
A Great Fire House Workout Option…
I get a lot of requests for workouts that can be performed on duty with equipment at the firehouse. Today my crew and I performed this intensive 30 minute interval workout. This workout will get your heart racing, challenge your core and work your muscles. The workout consists of three, 10 minute intervals each with…
Goblet Squat for more Fire-ground Strength…
I often get emails and questions about ways to improve leg strength and recovery while in firefighting gear. We all know that stairs and climbing are major fire rescue movements performed on the fire ground so… improve your leg strength and you could improve your performance on the fire ground. One exercise in particular is…
Firefighter Cardio Interval Workout for Fat Loss
I have had a of of requests for quick workouts that can be done with minimal equipment. Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval…
The FRF (Fire Rescue Fit) Body Weight 500- Rep Workout
It can be very difficult to try to stay “fit for duty” on vacation or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually performed this…
Fire 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.